Strength

Front squat 5/5/5+

Metcon

5 RDS

15 pushups
5 jerks 70/45
6 oh backthrow slamball 35/25
(https://wodconnect.s3.amazonaws.com/uploads/comment_upload/image/851/20150616_200841.jpg)

500m Row
21 x Kettlebell swings
12 x Pull-Ups

10min AMRAP of:

• 15 KB Swings/10 KB Snatch
• 10 Lunges w/KB
• 150m Run

Tulokseksi kaikkien tekemiesi liikkeiden yhteistulos, ja kommentteihin käytetyt painot ja skaalaukset sekä kierroksien määrä.

For time with partner:

• 100 Sit ups
• 70 Box jumps
• 40 Burpee over buddy
• 10 Wall climbs
• -toinen tekee, toinen lepää

5 rounds
10 hspu
15 squat jump
15 deficit push ups
10 jumping lunges

Saturday

Metcon: “Coach Jay’s Birthday WOD” 6 Rounds for time

40 Deadlift (135/95)

40 Ball Slams (20/14)

400m MB Run

40 Wall Balls (20/14)

40 Hang Cleans (135/95)

Score: Time

12 min AMRAP

10 one arm kettlebell swing (8kg) (10 swings per arm)
10 burbee
10 situps

Ten rounds of:
100 meter Sprint
Rest 90 seconds

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat + Jerk
Build over the course of the six sets.

Mobility