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söndag 211121

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Dagens Pass

In teams of two, get through the 3 X 8 min pieces @ 85-90% effort, with 3 min rest between. Compare to 200816.

A. During 8 min, I go, You go. Switch at will
Buy-in: 2 Perfect posture Deadlifts (Touch-n-Go is preferred - medium-heavy)
Amcap: Assault bike
_Partner has to be in Dip top hold during Bike ride

B. During 8 min, I go, You go. Switch at will
1 Beautiful Wall walk (only nose-n-toes if that close)
Amrap: Russian Swings (24/16kg - not heavy)
_Partner has to be in 90° squat hold (against wall) during Swings

A. During 8 min, I go, You go. Switch at will
1/1 Heavy Atlas ball wrestle roll from side to side
Amrap: Shuttle runs (30m)
_Partner has to be in challenging Plank during Run


Instructions

A. Really lock the posture in and push away against floor. Stand to normal posture. Push hips back to begin the descent. touch and go for the second rep and set down. Start the bike ride, but only if your partner has started the dip top hold. If dip top hold is too heavy, use big toe to slightly push and get support from the rack or something else. B. Walk up from push-up position with body kept as much in "hollow" as possible. Small, controlled steps. Come as high up/as close as you can handle with no risk. If you can close enough for contact, you only touch wall with nose and toes (nothing else). Keep back straight in swings. Steady feet. During the squat hold, nothing from the upper body can touch the lower body. Vary how exactly you place the feet. C. Lie down beside atlas ball, grab a hold of it and wrestle it over you in a roll to the other side. Repeat. Really try to reach over with the upper arm and get a hold of it as it was a human you had intention of wrestling to the other side. Run pretty fast to collect as many 30m-stretches as possible. Do a plank that is challenging. remember to breathe.

Fitness
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Dagens Pass

In teams of two, get through the 3 X 8 min pieces @ 85-90% effort, with 3 min rest between. Compare to 200816.

A. During 8 min, I go, You go. Switch at will
Buy-in: 2 Perfect posture Deadlifts (Touch-n-Go is preferred - medium-heavy)
Amcap: Assault bike
_Partner has to be in Dip top hold during Bike ride

B. During 8 min, I go, You go. Switch at will
1 Beautiful Wall walk (only nose-n-toes if that close)
Amrap: Russian Swings (24/16kg - not heavy)
_Partner has to be in 90° squat hold (against wall) during Swings

A. During 8 min, I go, You go. Switch at will
1/1 Heavy Atlas ball wrestle roll from side to side
Amrap: Shuttle runs (30m)
_Partner has to be in challenging Plank during Run


Instructions

A. Really lock the posture in and push away against floor. Stand to normal posture. Push hips back to begin the descent. touch and go for the second rep and set down. Start the bike ride, but only if your partner has started the dip top hold. If dip top hold is too heavy, use big toe to slightly push and get support from the rack or something else. B. Walk up from push-up position with body kept as much in "hollow" as possible. Small, controlled steps. Come as high up/as close as you can handle with no risk. If you can close enough for contact, you only touch wall with nose and toes (nothing else). Keep back straight in swings. Steady feet. During the squat hold, nothing from the upper body can touch the lower body. Vary how exactly you place the feet. C. Lie down beside atlas ball, grab a hold of it and wrestle it over you in a roll to the other side. Repeat. Really try to reach over with the upper arm and get a hold of it as it was a human you had intention of wrestling to the other side. Run pretty fast to collect as many 30m-stretches as possible. Do a plank that is challenging. remember to breathe.