Total 90min
A.
Three sets, not for time, of:
Weighted Alternating Pistols x 8-10 reps > no weight
Handstand Walk x 15-20 Meters > practice
Skin the Cats x 5 reps
(perform as slowly and controlled as possible)
B.
Four rounds for time of:
6 Deadlifts @ 75-80% of 1-RM > 75kg
12/9 Ring Dips > 6
Rest exactly 3 minutes, and then…
Result: 5.45
C.
Three rounds for time of:
10 Box Jumps (30″/24″)
15/10 Strict Handstand Push-Ups > kipping, 5 @10kg plates+5 @abmat
20 Kettlebell Swings (32/24 kg)
Rest exactly 2 minutes, and then…
Result: 20.34
D.
Two rounds for time of:
30 Hand-Release Push-Ups
60 Double-Unders
Result: 8.35
Total 39.55, avg/max HR 160/189

AMRAP in 20′
21 Wall Balls
15 KB Sumo DL High Pulls
9 Toes 2 Bar

*First pers A completes full round then pers B.

TABATA
20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of:
Row for Calories
Push-Ups
Abmat Sit-Ups
Box Jump (24/20)
*Complete all 8 rounds before moving to next movement

Score is the total reps completed during all 32 intervals.

12:00 AMRAP of:

20 Power Clean & Push Jerks 135/95#
20 Box Jump-Overs 24/20″
15 Power Clean & Push Jerks 155/105#
20 Box Jump-Overs 24/20″
10 Power Clean & Push Jerks 185/125#
20 Box Jump-Overs 24/20″
5 Power Clean & Push Jerks 225/155#
20 Box Jump-Overs 24/20″

*If all reps are completed, repeat the final round (5 PC&PJ/20 BJO) for the remainder of the 12:00.

Work on the Snatch
Perform a series of snatches in a variety of styles at each weight.
Power Snatch from ground
Hang Power Snatch
Hang Squat Snatch
Squat Snatch
sometimes I would do a few of one or another to work on an aspect like I was trying to focus on hitting the bar with my hips and staying over the bar longer.
Also, I NEED to work on pulling myself under the bar and dropping into the squat snatch faster.
More reps=more confidence. I need to just put more time into this movement and it will come.
I started with the bar, 65, 75, 85, 95, 105. I stuck with 105 for many sets.

Post WOD:
I did a shorter version of JT - I did 15,12,9 of STRICT HSPU, Bar Dips, Pushups
This was harder because I did the first 15 unbroken... that was stupid and I paid the price.
I did this in about 9:54

AMRAP 10 min:

3 x Rope climbing
6 x HSPU
9 x T2B
12 x Burpee

5-3-1

3 rounds for time:

• 250 m row
• 30 weighted lunges (15 each side)
• 10 knees to elbows

3 rounds:

Wallball: 1min
SDHP (35kg): 1min
Box jumps (60cm) 1min
Press (35kg) 1min
Row (cal) 1min
Rest: 1min

Lepäilyn jälkeen uusin voimin salille! Kyllä tuntuikin mukavalta :)

A) Takakyykky 2-4-6-8-8-6-4-2

70kg. Pitkään aikaan oo tuntunut noin helpolta!! Jospa alkaa lihat taas heräillä.

B) Shoulder press 3x5

35/35/35. Puhtaat sarjat ilman vääntyilyä.

B1) 4x10 temmolla, 20kg tanko.

C) Kaksi tabataa. Piti olla thruster 15kg ja ttb, mutta mutta oli 20kg tanko sekä vatsat skaalattu toiseen tappoliikkeeseen työpaikan salista johtuen. Hyvä treeni silti :)