Tis: Q Elite – Kil Tizion

Ny helgiftig Q Elite de luxe..

Rejäl lång warmup + KB varvat med BW som WOD + ABSolution + Finisher + xtra killer

4,6 pannor…  supersjöblött 😉

Q Elite – Kil Tizion

Warmup: BW Complex + rehab

BAR hang twist crunchers

—- 4/4, 3 Rounds —–

KB32 s paused deadlift 3-2-1 L/R

• BW sit-thru AIR L/R

KB24 dead snatch- ½ eight – dyn lunge catch- sw.clean/ tornado lunge L/R

• BW crabturn reach L/R

KB24 dbl ½ bridge alt drop/press + hollow plank dbl press

• BW pushup – wide gekko- sit-thru- wide gecko – cosack back 4 hand

—– ABSolution: 8/8 x 2

KB24 stance twist dyn drops

KB24 side swing/switch L/R

KB24 dbl – leg twistdrops + up – crunch

—– Finisher:  4/4 x 2

KB24 dbl hike clean n alt press

Deadball slams

Rope ½ kneeing s hand outside slams// twisters L/R

—- Killer:😉

Assault bike – 100

Rope stance rev fly-slams 50