Warm up(0:00-8:00)
3rds
10 plyo jumps
10 plank jax
5 walkouts

Mobility (8:00-12:00)
1:00 min s/a para stretch
1:00 min bf stretch

Fittrain Intervals(20)
:15 on :15 off x10
half burpees
v-up and over
med ball cleans
airdyne

Opt(12)
800m run-rest-800m run
tabata row

Finisher
30 arm circles
100 flutter kicks
1:00 min samson stretch per

4 sets of 6 reps of heavy Glute bridge

Sumo Deadlift 5 RM,
-> then 4 reps with same weight,
then 3 reps with same weight

Shoulder Press Challenge L-3

Then:

6 Rounds

10 KB Snatch Right Arm 1.5/1pood

10 KB Snatch Left Arm 1.5/1pood

10 Goblet Lunges 1.5/1pood

100m Sprint

The title of this WOD is very apropos. Aaron told us that half of us would probably have sore wrists... and unfortunately he was talking about me. I can tell that I might bruise up from where the kettlebell kept hitting me. Sometimes the kettlebell would come around and slam me. This is the 2nd time I've done the KB snatch and it felt better, but I have more work to do. I started with the green KB and quickly realized that I needed to work on form and moved down to the red KB. I felt pretty good actually during this workout and found that I was sprinting fast. I was happy with my time.

When it came to the shoulder press challenge, since I missed a lot of workouts due to my travelling, I had to start from the beginning and figure out my 3 rep max. It was tough because I wanted to revert to the push press. 60 was the most I could do without using my legs/hips to lift up the bar.

Joka alkava 2 min

6 pistoolikyykkyä
1-5 tiukka HSPU

HSPU skaalaukset

-hitaasti alas, kippi ylös
-hitaasti alas, pois seinältä, takasin seinälle
-boxi

For time

35-30-25-20-15
Toes to Bar
15-20-25-30-35
OHS 45/30kg

*after every round
15/12 cal row

Back Squat

6x3@80%

For time:

20 Ring MU

(bar mu)

AMRAP 18

1 x squat snatch@85%
3 x HSPU
5 x C2B

7 x (2 x snatch pull (floor) + squat snatch under knee)@70-85%