GYMNASTICS

1) RING MU

A) EMOM10:

-''X'' Ring MU

*jos tällä viikolla menis vaikka paremmin.

B) Gymnastic Strength METCON:
For Time:

-8-6-4-2 Strict Ring Dip
-rest 60s-
-1 Legless RC
-rest 60s-

*Jos legless kuolee, niin korvaa se normaalilla köydellä ja tee 2kpl.

C) PULLING
4 ROUNDS FOR QUALITY:

• ''X'' Of Strict Pull Up (2 RIR)
• 10/10 DB ROW
• 15-20 Banded Face Pull

*Rest as needed

D) PUSHING
4 ROUNDS FOR QUALITY:

• ''X'' Parallette Push Up (2RIR)
• 15/15 DB See-Saw Press

8min AMRAP
10 OHS 95#
10 Box Jump 24'
200m run
4rds

Bench press
5-5-3
135,165,195
3-3-3
205,225,240

130 min

1.Weightlifting

A. No feet Snatch – 9 to 12 x 1 @ 65+%, EMOM

B. Push jerk – 4 x (3 to 5) @ 70-75% rest 2-3m between sets.
5*35 5*40 5*45 kg

2.SPP (Conditioning)

A. CrossFit Games Open 16.1
20-minute AMRAP
25-ft. Overhead walking lunge @ 42.5/30kg (95/65lbs)
8 bar facing burpees
25-ft. Overhead walking lunge @ 42.5/30kg (95/65lbs)
8 Chest to bar pull ups
Result: 6 + 24 reps = 180 reps

3.Skill
Muscle endurance circuit
A. Rotate through 3 to 4 times in a 15-minute window
A1. Max set of strict pull ups in 30 seconds 7 7 7
A2. Max set of strict push ups in 30 seconds 10 10 9
A3. Max set of air squats in 45 seconds 23 24 24
A4. 1 round of “ab circuit” (video) in a 2-minute window:
V-up – 10 reps
Side plank lifts – 10 reps / side
Side plank twists – 10 reps / side
Hollow rock – 10 reps

Amrap 14 minutes
9 pull-ups
9 thrusters
50 single unders

Good sets of 5 reps up until max with technique
Then back down from there

6 rds
5 pullups (asstd 3, 5, 6)
12 hand release push
20 situps
15:20

10 KB OHP (5 each side)
10 KB swing

Used 20kg KB

Max reps DL@100 kg
2min rest
Max reps pull-ups
2min rest
Max reps bench press @BW (feet not touching floor)

I did this WOD after a LONG weekend of lots of driving and lots of things to do. Home inspection, meeting with mortgage consultant, etc.
I was a bit tired and wanted to just bang this out and get it done.
It was super breezy out and a bit chilly, but after the 2nd round the coldness felt welcome.
I was well managed and really I felt fine until the 6th or 7th round... then the grip was starting to really feel it.
Not on the KB swings so much, but rather on the toes to rings. I was really doing a good job at using the legs mostly on the KB swings, adn not rounding over, etc.
Toes to rings were all unbroken until the last round and I did 6+4

No real stretching post WOD.. just walked around, kind of loosed up a bit and packed it all away.
I was very happy at how the Kb swings felt and how my body was moving well on those... I think if I had the rings up a little higher, and more free it would have helped, but doesn't matter.... still a good workout and fun and outside.

lI did this in the morning with almost no warm up.. I did stretch for a little bit and .
last time in Sept 29, I did thi is 11:20
time before that I did this WOD was on June and I got 11:15

10k Skierg