3 rounds:
10 pistols alternating
6+6 kb snatch 24 kg
20 m waiters walk 20 kg

maximi mave rästi

5 rounds of the triplet
5 each side rotating from ground to overhead away from the body using the landmine
5 each leg, Bulgarian split squat with dumbells
8 weighted lower back extensions

First time back since the 9,000 rep adventure of November. I will be concentrating on main lifts and starting slowly to add weight. Crisp movements and getting my body used to that again.
I started messing around with the bar with doing the following movements:
Power Cleans, press, push press, push jerk, and then I was doing sets of 8-10 front squats.
My wrists were hurting quite a bit. Not used to that ROM or weight in that position.
bar (45), 65, 95, 115, 135 x 4
Good overall.
I was tightening up in back and shoulders of course. I did stretch out quite a bit and was tight all over.
Good 1st day back to normal CF stuff.

Superkids

4 x laatua

8 x kahvakuulaheilautus
8 x boxiaskellus
8 x abmat vatsa
8 x bulgarialainen kyykky / jalka (ilman painoa)

Ninjat

4 x laatua

12 kahvakuulaheilautusta
12 boxille askellusta käsipainoilla (10 - 25 lbs)
12 abmat vatsaa
12 bulgarialainen kyykky / jalka (10 -25 lbs)

Superkids:

3 x 15 etukyykkyä / etukyykkytekniikka kepillä ja max 5 kg tangolla

Ninjat:

3 x 12 etukyykkyä / etukyykkytekniikka

Work in pairs
40 power snatches 35/25
40 kbs 24/16
20 pull ups
20 T2b
-1min rest-
21 cal row + 7 burpees
14 cal row + 14 burpees
7 cak row + 21 burpees
-1min rest-
400m slamball run
28 box jumps
400m slamball run
28 wall balls 9/6
400m slamball run
28 ohs 35/25
for time!

Open Gym/
Workout of the day

Shoulder press 4 x 3 reps
Push press 3 x 3 reps
Push jerk 3 x 2 reps

Huom: sama ohjelma maanantaina. Älä tee voimaosuutta jos tulet ma wodiin

25 wall balls (20)
25 squats
25 hand release push ups
25 double unders
25 kettle bell swings (50)
25 double unders
25 hand release push ups
25 squats
25 wall balls (20)

• 8:14

Also did 5 x 1 strict muscle up + 2 ring dips, 1m rest between
Also did 12-9-6-3 SDHP 115 - 1m rest between

Aikaa vastaan

5 x köysikiipeily
20 x käsipainotempaus
50 x DU

4 x köysikiipeily
25 x käsipainotempaus
40 x DU

3 x köysikiipeily
30 x käsipainotempaus
30 DU