For time:
1000 Meter Row
25 Strict Handstand Push-Ups
25 Strict Pull-Ups
*Scale as needed(ab-mats, box, bands)but this should be hard.

NOTES!
– Strength: Our supreset today is a banded push/pull combo that is going to knock your socks off, with
some core work thrown in to round it off. Keep your hips up on the Bench Press, and your back tight on
the Rows as you pull the shoulder blades back.
– Metcon: Triplet of Wall Walks, DB Snatch and a Run. Keep a good pace but one you can increase on
the final run. On the DB Snatch – watch for early arm bend, ” jump, zip your jacket, whip the ceiling”
– Equipment: Medium band, bench, medium weight

A) WARM-UP
4 rounds:
4 Plank Waves
4 Upward to Downward Facing Dog + Toe Touch
4 Tempo Push-ups
4 Scorpions total

B) TRI-SET
Band Iso Glute Bridge Bench Press
4 x 6-10 each 3s down. Rest 60s.
Banded Bent Iso Row
4 x 12 each. Rest 60s.
Weighted Straight Leg Sit-Ups
4 x 10 each. Rest 60s.

C) 3 ROUNDS
4 Wall Walks
8 DB Snatch each
400 Meter Run
- Goal: Tough pace with room to speed up on your last run.

D) FINISH
Scorpion Stretch
5 deep nasal breaths in each position

All video links here

---

NO EQUIPMENT OPTION

A) WARM-UP
As Above

B) TRI-SET
Push-Up 4 x 6-10 with slow tempo
Rest 1:00
Table Row
Rest 1:00
Straight Leg Sit-Up
Rest 1:00

C) 3 ROUNDS
As above, but replace DB Snatch with RFESS Jumps 8/side
Running can be any constant movement for 1:30 jumping jacks for example

D) FINISH
As above.

Deadlift 5 RM, then 3x5 @ 90%

Run

3 sets:

500m Fast
90sec rest
400m Fast
90sec rest
300m fast

Rest 5 min

5 Rounds For Time:
400/300 Meter Row
2 Rope Climbs (15ft.)
10 Power Snatches 43 / 29 kg

Time Cap: 20 Minutes

Warm up

2 rounds of:
10 Lying arm circles
10 Shoulder tap in plank
10 Sit up

WOD

EMOM 20':
1: 6-10 HSPU (SC: pike push up from sofa)
2: 30"-30" side plank
3: 10-15 "Chair-Row"
4: 6-8 Lying leg lowering

Az első körben próbáljátok a max ismétlésszámot tartani, ha nem fértek bele az időbe, akkor kezdjetek csökkenteni. Maradjon 5-10 mp gyakorlatok között váltásra.

HSPU-hoz ajánljuk a csukott ajtót, hűtő szélét, csak stabil legyen. Skálázni kanapéról pike push up-al lehet.
Az oldalas plank-nél figyeljetek, hogy ne essen be a csípőtök, oldalanként 30-30 mp.
A szék alatti evezést stabil székkel csináljátok, támasszátok falhoz, összecsukható verziót nem ajánljuk.

16x Every :20sec - 1 Snatch @60-75% (add every 4th)
12x Every :45sec – 1 Snatch @75-80% (add every 4th)
EMOM 8 - 1 Snatch @80-90% (add every 2nd if possible)

Strict push ups (5 x 10). Slow down + hold + fast up.
45sec rest between sets

Then
Sitting rows (3 x 10) slow tempo
45sec rest between sets

https://zoom.us/j/7594162178
ZOOM salasana 530247

Online Semifinals Event 2

For time

• 50 dumbbell shoulder-to-overheads
• 50 dumbbell deadlifts
• 50 GHD sit-ups
• 100 single-arm dumbbell overhead squats
• 50 GHD sit-ups
• 50 dumbbell deadlifts
• 50 dumbbell shoulder-to-overheads

♀ 35-lb. DBs ♂ 50-lb. DBs

25-minute time cap

Scaling

Reduce the load on the dumbbell. Newer athletes should also reduce the overall volume of this workout. All athletes should be wary of the two large sets of GHD sit-ups.

Intermediate Option

For time

• 50 dumbbell shoulder-to-overheads
• 50 dumbbell deadlifts
• 35 GHD sit-ups
• 100 single-arm dumbbell overhead squats
• 35 GHD sit-ups
• 50 dumbbell deadlifts
• 50 dumbbell shoulder-to-overheads

♀ 25-lb. DBs ♂ 35-lb. DBs

Beginner Option

For time

• 35 dumbbell shoulder-to-overheads
• 35 dumbbell deadlifts
• 35 sit-ups
• 70 single-arm dumbbell squats
• 35 sit-ups
• 35 dumbbell deadlifts
• 35 dumbbell shoulder-to-overheads

♀ 10-lb. DBs ♂ 15-lb. DBs

Echo Bike Conditioning

3 Sets:
2 Minutes at Moderate Pace
90 Seconds Easy

[2 Minutes Rest After 3 Sets]

3 Sets:
40 Seconds at Fast Pace
90 Seconds Easy

[2 Minutes Rest After 3 Sets]

3 Sets:
2 Minutes at Moderate Pace
90 Seconds Easy

[2 Minutes Rest After 3 Sets]

3 Sets:
20 Seconds Sprint
90 Seconds Easy