Friday, 1/29/2016

Focus: Work up to 65% of body weight; then:

 

10 min. EMOM of

10 Pendlay Rows @ 65%

 

[Focus on Form]

 

MetCon:

4 RFT:

400m Run

12 Jumping/Split Lunges

16 Russian Twists (L1- 25/10; L2- 35/15; L3- 45/25)

20 Supermans

 

Score: Weight / Time

Every minute on the minute for 30 minutes, complete the following:

5 pullups
10 pushups
15 squats

The faster you complete, the more rest you get. E.g., You complete 5/10/15 in 1:25, you get 35 seconds to rest before next round kicks off.

I used three 3min breaks in order to complete

Fra 11.00 - 23.00 ble det totalt 6 t husvask og 5 t snømåking. 2 pauser.

💪 aktiv søndag 😉

Mid-hang clean - 3RM; 90% x 3 x 2
- 95x3 / 115x3 / 135x3 / 145x3
- 90% 130x3 / 130x3 / 130x3
Power snatch - 70% x 3 x 3
- 85x3 / 105x3 / 105x3
Clean deadlift - 5RM
- 205x5 / 225x5 / 275x5
Good morning - 3 x 5
- 55x5 / 65x5 / 75x5

3 sets; no rest:
5 sandbag shoulder/side (30lbs)
15 pull-ups

3x12 affondi

For meters

Row 30 minute

15min TC:
10 rounds of
15 wallballs 9/6kg
30 DU

50 min

1 min 30 sec walk / 2 min run
7.23 / 5.24 min/km
6.77 km
133/159

For quality:
30 ring rows
30 ring dips
15 muscle-up progressions with toes on the floor

Partition the reps into sets as needed.

WOD: Chipper for time

30 - HSPUs
40 - Pullups
50 - KBs (53lbs)
60 - Situps
70 - Burpees

Time: 26:50

Burpees were a damn killer!!!! Pullups took forever. Got to get my kipping technique down!

Worked on Rings dips: 5 set of 6 to 8 reps