BBG

7X1 Snatch from blocks (just above knee) – work to a max single for the day (no more than 7 attempts), rest as needed

BB Cycling

1) 3X3 UB Hang Snatches (full) from the Power Position – rest 90 sec.

2) 1XME T&G Snatches (full) from floor @ 90% of max triple from #1

Strength

1a) 4X5 Front Squats – work to a 5rm, rest 2:00

1b) 4X8 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 8 reps at strict tempo is too easy add weight, rest 2:00

Conditioning

EMOM for 10:00-

4/3 Muscle-Ups (men 4 – women 3)
10 Wall Balls 30/20# (men – if you don’t have a 30# WB, use a 12′ target)

Then, with the clock still running…

EMOM for as long as possible (until 20:00)-

7/5 Muscle-Ups (men 7 – women 5)
15 Wall Balls 30/20# (men – if you don’t have a 30# WB, use a 12′ target)

ZAJĘCIA O 7.00:

Najpierw siła:

12 min to find 1RepMax Front Squat

dalej:

3 x max reps Ring Dips (strict)

Conditioning:

EMOM for 10:00-

4/3 Muscle-Ups (men 4 – women 3)
10 Wall Balls 30/20# (men – if you don’t have a 30# WB, use a 12′ target)

//

Skalowanie:

8/5 pullups //lub// 5/3 strict HSPU
10 wallball

Then, with the clock still running…

EMOM for as long as possible (until 20:00)-

7/5 Muscle-Ups (men 7 – women 5) // 10 pullups/7pullups // 7HSPU/5HSPU
15 Wall Balls 30/20# (men – if you don’t have a 30# WB, use a 12′ target)

Moja propozycja na ten WOD:

EMOM 10 min:
(alternating)

ODD:
8/5 pullups
10 WBS

EVEN:
5/3 strict HSPU
10 WBS

dalej po 10 do 20 minuty:

ODD:
10/7 pullups
10 WBS

EVEN:
7/5 strict HSPU
10 WBS

WYNIK to liczba minut jakie przepracowaliśmy.

Do zobaczenia jutro!

Isänpäivän kunniaksi miehille suunnattu joogatunti. Myös naiset ovat tervetulleita! Ota mukaan jooga-/jumppa-alusta sekä lämmintä vaatetta loppurentoutusta varten.

Buy in 1mile run
15 Box over pa burpee
15 Burpee
15 Power clean (50% 1RM) + bar over burpee
15 KB power snatch one arm 16/24 kg + KB over pa burpee
Buy out 30 DU
timecap 35 min.

Rengasdippi-tabata

6 kierrosta:

10 sek pito
30 sek lepo

Hollow Rocks:

200 hollow rocks
(5 x rengaspunnerrus)

Joka kerta kun hollow rock-asento pettää, tee 5 rengaspunnerrusta

Laita ylös rengaspunnerrusten määrä

5 kierrosta

1 min max pistoolikyykky
1 min max burpee

Laita ylös toistojen yhteismäärä

5 X

1 x pystypunnerrus vauhdilla
+
3 x pystypunnerrus vauhdilla niskan takaa
+
1 x pystypunnerrus vauhdilla

Row 4km

perform every 500, 10 rower over burpees

2 rounds

Run 400m
21 GHD Sit-Up
15 C2B
9 HSPU

RPE 2-3

7*
1*Strict Pull Up
3*Kipping Pull Up
5*TTB

Not For Time:
10-8-6-4-2:
Bench Press (Bodyweight)
Strict Chest to Bar Pull-Ups