Arkisto | syyskuu 2020

Ring MU Skills

WOD
Amrap 12min
4 x Ring MU
12 x DB Snatch alt. 22.5/15
10m DB OH Walking Lunge R
10m DB OH Walking Lunge L

Build 1RM Back Squat

Handstand Hold

”Awful Annie”
For time:
50-40-30-20-10
Double-under
GHD sit-up
5-4-3-2-1
Clean
W 185 lb.  M 275 lb. 

Lepo/Mobility
Mobbailut 17:00

”NASTY NANCY”
5 rounds:
500-m run
15 x overhead squats
15 x bar-facing burpees
W 125 lb.  M 185 lb. 

For time
1000m Row

Muut ergot
Assault Bike 60cal
Ski Erg 60cal
C2Bike 2000m

Lepo/Mobility
Mobbailut 6:30 & 19:00

HSPU Skills

”Damn Diane”
3 rounds:
15 x deadlifts
15 x strict deficit handstand push-ups
W 205 lb., 2-in. deficit 
M 315 lb., 3.5-in. deficit

1RM Front Squat

Kipping Skills

”Friendly Fran”
For time
3rds
21 x Thruster 85/115lb
21 x C2B