Handstand technique

Warm up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then
3 rounds
1:00 air bike (add speed each round)
5 push up to downdog
10 scap pull ups
5 kipping knee raises
5+5 lateral box step ups
3-5 burpee pull ups
then test / spend time as needed for WOD movements and start it

A) Strength 5 rounds

7-6-5-4-3-2 Front squat
In between:
7 weighted situps

3 Box jumps


B)
3 rounds, IGYG, split the reps

40x DB hang clean & jerk (12,5/ 8 kg)

30x DB lunges

20x plate row

10x push ups

10x burpees
1 min rest between rounds

for 7 min
1 min row
7 sit ups
4 dept jumps
5 no hip muscle snatch
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch
-- then --
spend time to practice for the wod
"Ansaitut raudat"
AMRAP 18 min
32 Du
16 Cal Row
12 T2B
4 Snatch
Tempauksen painot:
Naiset: 40-45-50-55-57,5-60-62,5-65-67,5-70kg
Miehet: 60-70-80-85-90-95-100-105-110-115kg
- continue with the heaviest succesfull weight to the end of the timecap

EMOM 20

1) crossover singel 40s. practice
2) 16 alt. pistol squats, use weight if possoble
3) 6 devils press
4) rest

All sets to failure. 1min rest in between sets when the next movement is not for the same muscle group.

• Max C2B, reps
• Max Pull ups, reps
• Rest 1min
• Max Strict HSPU, reps
• Max Kipping HSPU, reps
• rest 1min
• Max Chin ups, reps
• Max Ring rows, reps
• rest 1 min
• Max Push ups, reps
• Max Dips, reps

Goal is to achieve growth and strength stimulus and recover fast for next WL session. Do once a week or when recovered.

Select personnel will complete this test for contracting requirements:
1 minute push ups
1 minute crunches
1 mile run for time

Log results for tracking progress

A,
Push Press 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
6 rounds, 1 min per station, for max reps of:
Over Under, 60/50cm
Burpee Strict Pull-up

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
In teams of 2 - for total accumulated reps between each person.

Partner 1 starts on the over/under while partner 2 starts on the burpee pull-up. Switch at the start of each new minute.

C,
Every 2 mins for 6 mins do:
15 Toes-to-bars
Kettlebell Front Rack Carry, pick load, 15m

Kettlebell Front Rack Carry- RPE 7/10

For time:
50-40-30-30-20-10
. DU
. Sit ups

AMRAP 20’ of:
Pull up x5
Push up x10
Air squat x15