Ghr pitoja ja kumpparihommis

MAX L-SIT (RING/PARALETTE/BOX)
REST 1'
X3

SCORE TOTAL TIME

Bench press 3 3 3 3 3 reps.

4 Rounds

10 DKB clean
10m DKB Front carry
10 DKB shoulder to overhead
10m DKB Front carry
10 DKB lunge
10m DKB Front carry
10 DKB squat
3 mins rest

3 Rep Max - Shoulder Press - 185 lbs

Metcon:
2 RFT:
-15 front squat (95/65)
-15 push press
-shuttle run
-15 power snatch
-15 overhead squat
-shuttle run

Deadlift to 6RM (95kg)
handstand practise between sets

WOD : 15mins AMRAP
9 deadlifts @ 60kg
12 hand release pushups
15 box jumps (24"box)

25 pull ups
50 deadlift (135/95)
50 push-ups
50 box jumps (24/20)
50 floor wipes (135/95)
50 clean & press (30/20)
25 pull ups

Snatch
12 minutes to establish a 2RM Snatch Balance.

-then-

Then, 3 rounds for time:
50 Double-Unders
25 Burpees
25 Ab-Mat Situps
*Post times.

65 and 11:58

Foundations Day 4

12 Minute AMRAP:
15 Overhead Squats (75/45)
10 Kettlebell Swings (53/35)
5 Pullups

4+11 OHS
(torn hands from earlier in week)

Compare to: http://wodstack.com/workouts/15642-foundations-day-4

Shoulder Press
75% - 5 - 55#
80% - 5 - 65#
85% - 5 (or more) 70# for 8 rep max
Then:
Weighted pullups - strict pullups and then negatives

WOD
2 RFT 12 minute cap:
30 pullups
15 Thrusters (115/75)
400m run

banded pullups