For time

• 20m Curtis P complex (50/30)
• 30 Bar faring brupees
• 40m Sled pull (90/60)
• 400m run
• 40m Sled pull
• 30 Barfacing burpees
• 20m Curtis P complex

3 rds:
Ghd sit up: 15-25
Ghd back extension: 15-25

Push press, four sets of fours.

30 x clean & jerk 40kg

Aamupäivä: 100 min

Warm up from TTP Engine
1.Run/walk 45"/15" for 5 min
2.Mobility
3.Running drills - 2 x 20 m each drill:
High knees
Butt kicks
Skipping
High skipping

Main set:
3 x 4 x 400 m run, rest 50 sec between reps and 4 min between sets. Pacing: 2,5 - 3,5 s/100 m slower than your 1 mile PR pace.
> Estimated from 25 s/100 m = 28-29 s/100 m

Times: 1.54, 1.55, 1.56, 1.55 / 1.53, 1.53, 1.53, 1.53 / 1.53, 1.51, 1.51, 1.51
160/183

Iltapäivä: 120 min

1.Skill
A. BMU practice for 30 min
10 bar muscle ups
B. HSW practice for 20 min

2.Weightlifting
A. Hang snatch (below the knee) – (12 to 15) x 1 @ 65+%, go every 60-75 seconds.
35 35 37,5 / 37,5 40 40 / 42,5 42,5 42,5 / 45 45 47,5

B.Strength
A. Back Squat – 4 x 4 @ 90% 4 RM, rest 3-5 minutes between sets.

3.Cool down
A. Easy assault bike for 5 minutes
B. Lunge or Thoracic Flow

Strength:

Power Snatches - 4x95, 4x105, 4x125, 4x135, 4x150, 1x160 (hurt leg w weight drop)

Metcon:

5 Rnds: 5 DL (315lbs), 5 Bench Press (205lbs), 5 Hang Cleans (185lbs)

Time - 13:52

Back squat
Back lunges

"WARPATH"
For Time:
800 Meter Run, 6 Rounds of “The Chief”
400 Meter Run, 4 Rounds of “The Chief”
200 Meter Run, 2 Rounds of “The Chief”

50-25-13 Cal bike

Partner WOD
6min amrap:
60m Farmers carry 32/24kg
Amrap wall balls
Straight into:
12 min amrap:
200m run
Amrap KB swings 24/16kg
200m run
Amrap Burpees

Warm up
Tabata (4 mins)
Bear crawl/scap pull ups/HS hold/lunge
Mobility (6 mins)
1 min foot and calf roll
Partner shoulder stretch

Gymnastics 9 Emom (partners)
1: HS walk
2: pistols
3: BMU

Barbell cycling 8 min Emom
1: Deadlift
2: Hang clean
3: STOH
4: rest

Wod: in partners for time
Diane 21-15-9(DL/HSPU)
Isabel 30 snatch
Grace 30 C&J

Session: a sample of our comp class! Returns after the open.