Parin kanssa vuorotellen 200 m soutu x 5

(molemmat soutaa 5 kertaa)

3 rounds for time of :
20 CTB
15 Burpees
10 C&J @60/35 kg

Timecap : 15mins

21-15-9
Squat Snatch (42.5/30)
Chest to Bar Pull-ups

5 sets:

10 Tempo Squat press outs @ 3211 https://vimeo.com/155587996

50ft (25 forwards + 25 backwards) stiff legged bear crawl with a band around your wrists

50ft (25 forwards + 25 backwards) side steps with a band around your knees

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 5-7 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Walking Lunge Dx (light weight) 10 reps
One-Arm KB Overhead Walking Lunge Sx (light weight) 10 reps
GHD Sit Ups 10 reps

2-4 rds:

1-4 DIP ( 6-10s negative)
1-4 Russian dip
1-4 Strict dip

Rest 90-120s btw rds

• Accessory 3 from the archive

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps

Tuesday 27th February 2018

HAPPY BIRTHDAY MATTEO!

MID-HANG SNATCH

Work up to a heavy Mid-Hang Snatch for the day.

Post loads to comments.

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For Time:
100 Alternating Leg Dumbbell Overhead Reverse Lunges 50/35
200 Double-Unders
100 Sit-Ups
50 Russian Kettlebell Swings 32/24kg

The Lunges are Single-Arm Overhead and should be split evenly between the left and right arm. Perform a set of 10 Alternating Reverse Lungs with the dumbbell held overhead in the left arm, then switch arms and perform a set of 10 with the dumbbell held overhead in the right arm. Repeat for 5 sets each arm to complete the 100 total reps. Scale load to be able to complete sets of 10 reps unbroken, or to the front rack as needed. Scaling for Dubs is 300 Singles or 50 attempts. The Kettlebell Swings should be heavy for you, but unbroken on the top end.

Post time and Rx to comments.

lepoja