Snatch balance
OHS- 2x5

Metcon
100 cal Airdyne
Then
10 rds
5 ghdsu
5 c2b

Optional Additional Session
Complete as many rounds and reps as possible in 20 minutes of:
40-Meter Sled Push (heavy)
1 Legless Rope Climb
40-Meter Farmer’s Walk (heavy)
10 GHD Hip Extensions @ 2011

loppu viikko lepoa!

Superkids:

Aikaa vastaan

1 leuka
10 naruhyppyä
10 hollow keinuntaa
2 leukaa
10 naruhyppyä
10 hollow keinuntaa...
.
.
.
10 leukaa
10 naruhyppyä
10 hollowkeinuntaa

Ninjat:

Aikaa vastaan

1 MU
20 naruhyppyä
20 hollowkeinuntaa
2 MU
20 naruhyppyä
20 hollowkeinuntaa
.
.
.
5
10
10

MU voi olla bar MU, ring MU tai 1 leuka + 1 dippi

11 rounds
8 lunges
8 squat jumps
1 box jump 30/"/24"
9 push ups
2 toes to bar
7 pull ups

WL
15 ' Work up to a heavy single Power Clean

Conditioning
EMOMx16
4 rounds of:
Minute 1: 15 Box Jumps
Minute 2: 15 Wallballs
Minute 3: 15 SDHP
Minute 4: 15 Push Press

5 Rounds:
10 Sandbag/D-Ball Cleans 150/100lbs
25 Push Ups
Rest :60

4 kierrosta

10 DB box over burpee
8 strict leg raise
6 chest to bar pull up

WOD :

"FIGHT CLUB "

3 rounds for max reps in 17 min

a) Thruster
b) Power clean
c) Box jump over
d) Pull up
e) AB Cal
f) REST

Shoulder Press 3-3-3-3-3
65-75-85-95-100