500m Row
DU´s x 50-40-30-20-10
GHD-sit ups x 10

6 Rnds - 10 GHDs, 30 DUBs
Frnt Squats - 3x185, 3x215, 3x245, 3x265, 2x285, 1x305
Deadlifts - 5x225, 5x315, 5x365, 5x405

Reverse squat ladder

Start with a women's bar 15kg and do 20 reps for each completed set add 7kg and do 1 rep less. Second set do 19 reps with 22kg.

Keep going until failure

1. 20 @ 15kg
2. 19 @ 22kg
3. 18 @ 29kg
4. 3 @ 134kg
5. 2 @ 141kg
6. 1 @ 148kg
7. 1 @ 155kg

Fun to mix things up this morning. I was really sore and tired. I was feeling it in my legs from yesterday's Open 15.3 WOD.
I decided to mix things up and to work on a few things I never work on such as triple unders and weighted pistols.
I did 3 reps of each: press, push press, push jerk (bar,75,95,105,115)
Roll out on wheel x 10 (3 front, 3 right side, 3 left side, 1 front) - super big ROM is important and to stay tight at entire ROM
Work on Triple Unders. I got a few but need to keep at it. I also need to work on handstand walking as well.
I tried to work on Pistols and weighted pistols. I used: 10 kb,15 kb, 20 db, 25 kb

Good workout over all.
Stretched for a few after the workout.

27-21-15-9
Rowing (calories)
Wall ball shots instead of thrusters (14lbs)

Find your best Hang Clean for the day.

Record load, style (power, split, squat), and other details.

Snatch technique workout.
Work on sets of around 5 reps.
Pull to high hang, then dip below knees to get used to clearing the knees and staying over the bar.
Pull right into a full squat snatch each rep.
Focus on hitting hips, opening up and really exploding with hips and keeping the bar close to the body with high elbows. Do NOT pull with arm. Pull myself under the bar and into the squat bottom position.

Post WOD:
Annie for time (50-40-30-20-10 of DUs and Situps)

13 Benc presses, 170 lbs/110 lbs or 77,5 kg/50 kg

Then, complete as many rounds as possible in 20 minutes of:

• 7 chest-to-bar pull-ups
• 77 double-unders
• 2 Squat clean thrusters, 170 lbs/110 lbs or 77,5 kg/50 kg
• 28 sit-ups

50 Box jump
50 Jumping pull-up
50 Kettlebell swing 16 kg
Walking Lunge, 50 steps
50 K2E
50 Push press 20 kg
50 Back extension
50 Wall ball
50 Burpees
50 DU

Joka minuutti kaksi tempausta