Total 70min
WU: 1000m row, 3 rounds: 10 KB swing 12kg, 5 burpee
Mobility
Pull-ups, day 2: 2, 3, 2, 2, min 4 > 5
Fysioterapiaharjoitteet, gluteus medius: 3x40
Abs 100
Backs 50
Eksentriset pohjevenytykset 3x30
500m row

Total 90min
WU: 500m row, 3 rounds: 5 T2B, 10 KB swing 12kg/16kg
Mobility

Tunnin aiheena hyvää huomenta - työntö ja kyykyt

1000m row

Narrow bench press, Wendler week 4

Overhead Squat 1 RM

Power position squat snatch (from boxes) 1 RM

1rm bench press 1 RM

3 person team 20 min. AMRAP

1 person flips tire to a certain point and relieves person 2 who is doing the following

5 ABMAT sit-ups
5 Burpess
5 split jumps (each leg)

Person 2 flips tire to a certain point and relieves person 3 who is doing the following

5 Box jumps 20 inch
5 Slam balls 20/30lbs
5 OHS with slam ball

This was a continuous rotation counting Rds.

Drew, Jared, and myself were on a team

total Rds = 45

Total 80min
Own WU: 500m row, 3 rounds: rope climb, 5 T2B
Mobility
Shoulder press, Wendler week 4
WOD
WU: koordinaatioharjoitteet
Mobility
Skills: work on handstand
WOD 10 rounds:
10 sec handstand hold
10 air squat

Handstand practice, free standing

Total 80min
WU: 500m row, 3x10 wallball 3kg/6kg, 4x5 K2E
Mobility, HSPU practice
Tekniikkatunti, aiheena tempaus
1000m row

200m sprint x 8, 45 sec rest between .
1 - 43.13
2 - 41.81
3 - 42.50
4 - 43.07
5 - 41.82
6 - 41.25
7 - 44.06
8 - 41.00

338.64 total seconds, 42.33 second average.

Felt good with my times, I maintained a constant sprint that allowed me to work on sustaining a solid pace.