SYNTTÄRIWOD

AMRAP25
- 10m hadstand walk / 2-5 wall walk
- 1-3 bar muscle up / 5 chest to bar
- 30 double under / 60 single under
- 20 wall ball

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Allekirjoittaneen synttäriwod, pääsette nauttimaan mun lemppari liikkeistä :P

Barbell Bicep 21s:
3 x 7 reps each position. Rest 60s.
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

A,
EMOM 10 mins
2 Power clean + 1 Jerk
- add weight each set
- Jerk can be any style
- Power clean NO TNG
- start around 65-70% of 1 rm cl&jerk

B,
For time:
30 Power clean @60/43kg
30 Front Squat
30 Push jerk
15 power clean
15 Front squat
15 push jerk
Timecap : 15 mins

2x 3 @70%
2x 3 @70-75%
2x 2 @75-80%

2x1+2 @60%
2x1+2 @65%
2x1+2 70%

21-15-9

Double DB bench
Ring row

(for time or for quality)

10 rounds of 3 reps, strict pullups as heavy as form allows.

1)
Strict Pull-ups: 2 x max. Rest 1:30
Option: Partner or Self-Assisted Pull-up

2)
Handstand Push-up: 2 x max. 1:30
Option: Box Pike or Pike or DB Shoulder Press with a weight that allows 5-10 reps on the first set

3)
Strict Chin-ups: 2 x max. Rest 1:30
Option: Partner or Self-Assisted Chin-up

4)
Push-ups: 2 x max. Rest 60-90s
Option: Incline push-ups at an angle that allows 10-20 reps on the first set

For time:

1-2-3-4-5-6-7-8-9-10

Unbroken Strict Handstand Push-Ups

( btw every set you must come down of wall )

TC 10

5 min Foamroll
4 min any machine
3 Rounds:
30s Side plank ( each ) + 15s push ups + 15s mountain climbers
1:00 + 1:00 Banded lat Stretch
5 GM
5 BS
5 Elbow Rotations
5 Press
5 DL
5 FS

Then:

1:00 Max Empty BB press
1:00 Superman Hold