Technique EMOM 10:
ODD Minutes: 10 Strokes on the Rowing Focusing on Technique
EVEN Minute: 20 Shoulder Taps

Rx+: Handstand on Wall Shoulder Taps

For time:
50 Double Unders
50 Situps
50 Double Unders
50 Double KB/DB Burpee-Deadlift
50 Double Unders
50 Situps
50 Double Unders
50 One arm KB/DB Snatch
50 Double Unders
50 Situps
50 Double Unders

WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!

3 kiekkaa:

Dumbbell Strict Shoulder Press x 10 reps
Rest 60 seconds
Ring Dips x 8
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds

merkitse DB press

AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

AMRAP 7:
3 Bar Muscle-Ups
5 Strict Handstand Push-ups

5 rounds for time:
5* Power Snatch
12* steps OH Lunge

8+2+8+2+8+2
(8x@67% / 2x@82-87%)

20min aikaa löytää päivän tempausmaksimi

Metcon:
AMRAP 20
30 alternating pistols
20 abmat sit ups
10 hang power clean 60/40