For Time :
27.21.15.09
► Cal Row
► Thrusters

Rengastaitoja

-MU progressio
-Pikkukippi renkailla
-Iso kippi
-MU kääntö jalat maassa

Voima: 3 x max aika rengassoutupito, 3 x max aika pito dipin ala-asennossa, 3 x max aika pito dipin yläasennossa

HANDSTAND PUSH-UP / DUMBBELL SPLIT-STANCE ROMANIAN DEADLIFT SUPERSET*
Performance
A1) Tempo (40×1) Handstand Push-Up:
5 x 6-10 reps

Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.

A2) Dumbbell Split-Stance RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

Fitness
A1) Tempo (40×1) Seated Dumbbell Press:
5 x 5-8 reps

Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.

A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps

Add weight and/or reps to last week.

*Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads/reps to comments.
Exposure 7 of 8

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“JACKIE”
For Time:
1000m Row
50 Thrusters
30 Pull-Ups

This classic benchmark should hurt a bit and is very much about how much you want to push it. Baller status for doing all the reps all unbroken. Try to keep the bar on your body for all 50 Thrusters . NO BAILING THE EMPTY BARS! Resting the bar on your back is allowed. You should be able to complete at least 20 thrusters unbroken when fresh at the Rx’d load, scale as needed. Scaling for for Pull-Ups today is Jumping or Ring Rows.

Soon...!

WOD:
15 min AMRAP
1 (Wo)Man maker
run 100m
20 m forward sled push
20 m backward sled pull
5 GHD situps
10 GHD reverse hypers

every round add one rep to
(Wo)manmaker 1+1 , GHD situps 5+1, reversehyper 10+1, …

Partner WOD
For time:
100x DB front squats
100x Devill press
100 box jump overs
100 cal row
Split reps as you and your partner see fit

3 rounds for time of

15 thrusters
3 15-ft. rope climbs, legless ascent and descent

Women 105 lb. Men 155 lb.

8x Selän ojennus
8x wall ball heittoa
8x polven nostoja
8x punnerrusta

5 ring dips
6 sprints 17m
10 ring dips
4 sprints 17m
15 ring dips
2 sprints 17m

Snatch 4x3 x 70%