Penkki "nousu aloitusrautaan"
Penkki 3x70%, 3x75% 3x80%, 3x60% (prossat aloitusraudasta)

WOD # 1 for the CFSC Challenge-

Group warm up, then,

“Jackie”

For time;

1000m Row

50 Thrusters 45#

30 Pull ups - Ring Rows

"Jackie”

1000m Row

50 Thrusters 45#

30 Pull ups MOD ring rows

Time: 11:48

Felt good with the thrusters. Had a tough time with ring rows (need to be more cognizant of form).

TEAM WOD of 2:

In a 30’ Time window complete:

12 rounds of:

200mt Run with medball @20/14lbs

9 Dual DB Hang Power Clean & Jerk 2x22,5/15

12 Abmat Sit Ups with med ball on Chest

in the remaining time:

max calories Row or Assault Bike

Hero WOD

4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

Run was just under 800 m. 2 sets of pullup on bar, 2 sets of pullups on rings to save hands. Pushup were hardest part for me. Very good workout.

39:35

5 Rounds

With a dumbbell - Go into the recieving position of your split jerk.
From this position do a total 20 strict presses following this scheme:

• 5 presses w. right foot in front and dumbbell in right hand
• 5 presses w. left foot in front and dumbbell in right hand
• 5 presses w. right foot in front and dumbbell in left hand
• 5 presses w. left foot in front and dumbbell in left hand

Your scores are the wieghts of the dumbbells used in the rounds

E3momx5 (build up)
5+5/4+4/3+3/2+2/1+1

For time with partner:
50 box jump
50 wallball
50 db snatch
50 push up
50 db snatch
50 wallball
50 box jump

Kyykky ”max2” (hyvä tavoite, että aloitusrauta ylitorniossa)

Situps 3-5s pidolla 5x5

Deadlift 6 RM, then 5 – 4 – 3 reps @ same weight