Viikko-ohjelma 8.-14.7.-24

Maanantai

a) For time:

400-m run

b) On a 10:00 clock:

Ring muscle-up practice:

Ring support hold

Kneeling false grip ring rows

Kneeling muscle-up transitions

Low-ring practice

Kipping muscle-up practice

Tiistai

For time:

40 box jump-overs (51/61 cm)

20 handstand push-ups

30 box jump-overs

15 handstand push-ups

20 box jump-overs

10 handstand push-ups

10 box jump-overs

5 handstand push-ups

– Step down from the box.

Keskiviikko

”DANIEL”

For time:

50 pull-ups

400-m run

21 thrusters (29/43 kg)

800-m run

21 thrusters

400-m run

50 pull-ups

Torstai

Every 3:00 for 10 rounds:
250-m row
– Score is slowest time.

Perjantai

3 rounds for time of:

20 wall-ball shots (6/9 kg)

20 deadlifts (34/52 kg)

20 box jumps (20/24 lb)

20 push presses (34/52 kg)

20 toes-to-bars

Rest 1:00