3 rounds
3 ring MUs
10 strict sit ups
20m farmers walk with pinch grip 20+20kg/10+10kg

EMOM 20 mins
Odd 15 cal row
Even 12 burpees
Every 5 mins add one cal row
(Repeat until failure)

3-4x
6-8 Bench press
Rest 1min...
12-16 DB's Bicep curl (alt.)
Rest 1min...
10-20 GHD sit up

Front rack lunge
5 x 3 both leg

EMOM 12

Even : 5 c2b + 5 HSPU + 10 Pistols
Odd : 40 Du´s

Tuesday 24th July 2018

POWER SNATCH

Every Minute on the Minute x 3:
5 Power Snatches

Rest 1 minute, then…

Every Minute on the Minute x 3:
3 Power Snatches

Rest 1 minute, then…

Every Minute on the Minute x 3:
1 Power Snatches

Rest 1 minute, then…

Every Minute on the Minute x 3:
3 Power Snatches

Rest 1 minute, then…

Every Minute on the Minute x 3:
5 Power Snatches

Choose a challenging load for each 3-minute EMOM. The intention is to add load from the fives to the triples, and then again on the singles, dropping weight for the triples and fives on the way down the ladder.

Post loads to comments.
Exposure 7 of 8

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METCON

Tabata Row for cals

Rest 1 minute, then…

Tabata Pistols or Squats

Score total reps for each tabata. Be sure to hit full depth and extension on all of your Pistols or Squats. If performing Pistols, alternate legs each rep.

Post reps and Rx to comments.

Warm up(10)
3rds
20 jax
10 single leg dl
6 walkouts

WRK(18)
On the 3:00 x6
200m run
10 kettlebell swings
10 plank taps

Finisher
50 double crunch
1:00 hamstring stretch

50 pushups

15 yoga ball situps

1.) Bike
2.) Burpee Box jump
3.) Row
4.) Rest...

• You chiose reps.
• Go moderate pace.

Superkids

5 kierrosta

4 etunojapunnerrusta
6 varpaat tankoon
8 pistoolikyykky kerien (4/jalka TAI 8 x kahdella jalalla)

Ninjat

5 kierrosta

6 etunojapunnerrusta
8 varpaat tankoon
10 pistoolikyykkyä kerien