5min/liike jonka jälkeen 1 min lepo
-maastaveto/pito 100kg + soutumetrit
-burbeeleuka riipunnasta toistot
-HSPU+ rive työntö 60kg toistot

5 rounds for time of:

row 500 meters
15 push-ups

WOD
"Baseline"
500m row
40 air squats
30 situps
20 pushups
10 pull ups

RX. 5:41. Lower body still fried from Wednesday.

“Helen”
400m Run
21 KB Swings (53/35)
12 Pull-ups

20 Minute AMRAP or Cindy wearing a 20 lb weighted vest
20 minute AMRAP of Cindy:
5 Pullups
10 Pushups
15 Air Squats
all wearing a 20 lb weight vest.
All Pullups were unbroken
I started to break up pushups into 7+3 or 8+2 at about round 7
Air Squats were tiring and just did them slow and steady throughout.
I was super sore in the legs from the squats and box jumps yesterday.
I figured that I would do a MetCon workout, but if I did them with the weighted vest it would cut down on supre high reps and put a twist on it.
19 completed rounds. I was going for 20. but after about 12 I started to slow down.
I also lost a little time at about round 4 when i went to the paper towel dispenser and got a pen to better keep track of reps.
lost about 20-30 seconds but no big deal.

"Fight Gone Bad"
3 rounds
1min AMRAP @ each station
Wall balls (20/14)
SDHP (70/53)
Box jump (20)
Push press (75/55)
Row for cals
1min rest

RX. 245. Need to work on wall balls

2:00 hold HSPU position
2:00 hold bottom of squat
1:30 hold HSPU position
1:30 hold bottom of squat
1:00 hold HSPU position
1:00 hold bottom of squat
:30 hold HSPU position
:30 hold bottom of squat

Go right into Toes to Bar ladder
1 T2B in first minute, 2 T2B in minute 2, etc.
I completed 18 T2B in the 18th minute and then just stopped. I was feeling it and it was getting late.
SUPER fast stretch and a super fast shower.
This was lunchtime WOD at downtown Eastern Athletic Club in Tribeca
Good WOD. I was ok. but it was a challenge to go unbroken and to keep good form. I was trying to keep a good hollow position and not overextend in the HSPU position. The squat was not too bad surprisingly.
I started to feel the T2B in about minute 12, started to break them up in minute 13 a little bit. 18 completed rounds I think is a PR over my last 17, but never did the position holds before.

It was late, and I was sore, but I worked quickly to get loose and to start working on some weighted movements. I had not worked on snatching or cleaning in a bit, so I decided to do hang, power snatch x 5 and then do hang power cleans x 5
Hang Power Snatch
45, 65, 80, 90, 95 (x2), 100 (x3)

Hang Power Clean
100, 110, 120, 130 (x2), 140

Just enough time to put stuff away, and get out the door.
No post WOD stretching.
Actually all technique was pretty solid. I am trying to keep the bar really close to my body, and to kind of hit my body/ belly area with the bar on the upward explosion. I think it makes em realyl open up and keep the bar close to my body and really use my hips.
hands were and are a bit beat up after the workout, even though I did wrap my thumbs, and I did chaulk.

Three rounds for time of:
* 30 Wall Balls @ 14lb/20lb
* 30 Sumo Deadlift High Pulls @ 55lb/75lb
* 30 Box Jumps @ 20″
* 30 Push Presses @ 55lb/75lb
* 30cal Row
* 30 Pushups
* 10 Back Squats @ bodyweight

21-15-9

Burpees
Kettlebell Swings
Double Unders