Dip, MU progression, Front lever progression, candlestick lowers

Friday 16th June 2017

3 x 500m (moderate)
50s rest between each
Rest 4 mins
5 x 100m (fast)
20s rest between each
Rest 4 mins
3 x 400m (moderate)
40s rest between each
Rest 4 mins
5 x 100m (fast)
20s rest between sets
Rest 4 mins
3 x 300m (moderate)
30s between sets

4 sets
7 Ring Push-ups
https://vimeo.com/175184265
5 Sphinx push-ups https://vimeo.com/178422998

Muscle
Front Squat
Pull Through
T2B

Metcon
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar

FWod
1200 M ROW
100 AIR SQUATS
800 M RUN
50 DOUBLE UNDERS
25 TOES 2 BAR

Erilaisia MU-harjoituksia

Warm Up:
3:00 Flow (group leader calls it out as they go)
:20 Plank Shoulder Taps
:20 Plank
:20 Low Plank
:20 Inchworm Hold
:20 Side Plank
:20 Switch
:20 Rev Stationary Lunges
:20 BSE
:20 Alt Lateral Lunges

5 Rounds
:30 Squat Hold
:30 Inchworms (walk hands out from Squat Hold, then keep feet planted after :30 and walk back to Squat hold. Always keep feet in same position)

3:00 Kneeling Compass (4 position Stationary Lunge Rotation)

"Bring Sally Up" w Air Squats

Pallof Series
5 x 10 ea dir
10 Press, 10 Twist ea dir, 10 SA Row ea arm = 1 set
- 5 SA KB Sots Presses ea side / Set
- 10 Handstand Shoulder Taps / Set

Metcon: For Time
50 Burpees
-10 Air Squats EMOM

SWOD
DEADLIFT 3 X 5 (WITH THE SAME WEIGHT FOR ALL 3 SETS)

WOD
10-9-8-7-6-5-4-3-2-1
WALLBALLS 20/14
TOES 2 BAR
100 M RUN AFTER EACH ROUND

WOD2
3 rounds for time of:
15-cal. row
12 power snatches, 95 lb.
9 burpees

Total 90min

Warm up:
500m row, 5 squat clean, 5 HSPU, 5 pull ups, 5 burpee, 5 box jump overs, 20 DU

B.
Five sets for times of:
5 Squat Cleans (185/135 lbs) > 52.5kg, 85% 1 RM
10 Strict Handstand Push-Ups > kipping
15 Pull-Ups
20 Hand-Release Push-Ups
25 Box Jump-Overs (24″/20″)
30 Double-Unders
Rest 3 minutes

Results: 10.30, 10.53, 13.08, 13.08, 15.55 > 75.50
Avg/max HR: 169/192, 170/192, 165/188, 162/185, 158/179 > 162/192

tekniikkaa:
-snatch
-tgu
-windmill

for quality:
4 rounds:
8+8kb snatch
8+8 kb tgu
8+8 kb windmill
1min hollow rock

EMOTM (Every Minute On The Minute)
for 20′
Even minutes: 5 Strict Handstand Push Ups
Odd minutes: 5 Front Squats