Gymnastics Skill
1a) Toes to Bar: 4 x 60s of Practice or Volume Accumulate. Rest 60s.
1b) Handstand Hold or Walking: 4 x 60s of Practice of Distance Accumulation. Rest 60s.

Push Press: 5 x 3 @75-80%, every 60s.

Weighted Pull-Ups 4x5
AS HEAVY AS POSSIBLE

5 kierrosta:

400m juoksua
12 kahvakuulavalakyykkyä oikea käsi
400m juoksua
12 kahvakuulavalakyykkyä vasen käsi

aikaraja 40 min.

"Christel 1000"

Partner WOD

100 Cal. on a machine
100 Partner Situps (clap on top)
100m Super Heavy Sled Push
100 Double KB Thrusters 16/12kg
100 Hammer Hits on the tyre
100 Tyre Flips (lighter tyre)
100 HR Pushups
100m/each Running with tyre
100 Double KB/DB Box Step overs
100m Heavy Farmers Carry

Snatch + Sn. Balance + 2x Overhead Squats x 5

*Find a max for this complex and perform 5 total sets with 90% or above. Rest as needed between sets.

8 Rounds of following complex
* Power Snatch
* Overhead Squat
* Snatch

20 min AMRAP

2 x leuka / rengassoutu
6 x kyykky
2 x punnerrus
6 x burpee

Molemmat tekevät kierroksen aina vuorotellen. Parista toinen tekee aina istumaannousuja sillä aikaa kun toinen suorittaa.

Tulokseen merkataan sekä kierrokset että kaikki tehdyt istumaannousut.

Clean Pull + Clean High Pull.
Use 70-80% of 1RM Clean

Clean Pull: http://www.catalystathletics.com/exercises/exercise.php?exerciseID=98
Clean High Pull: http://www.catalystathletics.com/exercises/exercise.php?exerciseID=100

Diane
21-15-9
Deadlift 100/70kg
HSPU