5 rounds for time of:

row 500 meters
15 push-ups

Level 1 - 3 rounds
Level 2 - 2 rounds
Level 3 - 1 round

Total distance of the entire 'course' was roughly 350 -400 meters.
Course consisted of workout points.

11 pull-ups
11 abmat situps
11 box jumps
5 tire flip jumps (flip the tire, then jump in it and out the other side = 1)
22 toe touches (11 each foot)
Shuffle running (is that what it was called? running sideways like a basketball drill)
Run up to the corner, jump down 2 4ft retaining wall sections
then run up semi-steep hill
run back into parking lot
11 slam balls @ 20lbs
Over, under, over, under, over rope
11 over and backs (over and back = 1)
11 medicine ball clean @14lbs
50 ft overhead @25lbs walking lunge
11 burpees with a 25lb plate.

Total 105min
A.
500m row, 3 rounds: 5 C2B, 10 KBS 16kg, 15 AMSU
B.
1. Ylöstyöntö nousu 5 kg alle alkupainon, vauhtipunnerrus + ylöstyöntö
1+3x25kg 1+3x25kg 1+3x30kg 1+3x30kg 1+2x35kg 1+2x40kg
Työntö 2x40kg 45kg kk
2. Kyykky 50%3, 60%3 70% 3 80% x 5
3. Shoulder press
C.
Selän kuntoutusliikkeet ja vatsalihasliikkeet, alaselkä + alavatsa
100 vatsaa + 100 selkää

Day 4: B

AMRAP with muscular failure
max 36 reps+2,5kg

60 x 70kg deadlift
49 x 30kg shoulder press
20 x pull up (red+ rubber band)

5x5 @ 285 Squats

5x5 @ 225 Bench Press

5x10 Jack knives mixed with 10 each way bulgarian bag swings

6 sled sprints down & run back hi/low bars with 115#

3 x 3-5 tiukkaa varpaat tankoon

Total 60min
WU: 15 min DU practice, 10min mobility
25min kipping pull-up practice
TGU 12 kg 2+2 16 kg right 2 left 2+2

There is no description for this WOD as it is stat.

Result: 00:25:00

Result: 115

Result: 7

Muokkasin vähän viikko-ohjelmaa ja vaihdoin keskiviikon levon perjantaille, koska virtaa vielä löytyi.

1h juoksu

10min verryttely
5min reipas
3min kovaa
3min kävely
3min kovaa
3min kävely
3min kovaa
3min kävely
3min kovaa
3min kävely
5min reipas
10min verryttely
6min kävely

Musiikit korvissa meni aika nopeasti.

7:55 pace