Buy-In
Mobility Work

Deadlift*
125lbs (increase 5lbs) x5
115lbs (increase 5lbs) x5

Shoulder Press**
50lbs (increase 5lbs) x5
45lbs (increase 5lbs) x5

Cash Out
Five Rounds of:
10 Squat Clean & Jerk (65lbs)
10 Burpees

BW: 129lbs

Day 4: B

AMRAP with muscular failure
max 36 reps+2,5kg

60 x 70kg deadlift
49 x 30kg shoulder press
20 x pull up (red+ rubber band)

5x5 @ 285 Squats

5x5 @ 225 Bench Press

5x10 Jack knives mixed with 10 each way bulgarian bag swings

6 sled sprints down & run back hi/low bars with 115#

3 x 3-5 tiukkaa varpaat tankoon

Total 60min
WU: 15 min DU practice, 10min mobility
25min kipping pull-up practice
TGU 12 kg 2+2 16 kg right 2 left 2+2

There is no description for this WOD as it is stat.

Result: 00:25:00

Result: 115

Result: 7

Muokkasin vähän viikko-ohjelmaa ja vaihdoin keskiviikon levon perjantaille, koska virtaa vielä löytyi.

1h juoksu

10min verryttely
5min reipas
3min kovaa
3min kävely
3min kovaa
3min kävely
3min kovaa
3min kävely
3min kovaa
3min kävely
5min reipas
10min verryttely
6min kävely

Musiikit korvissa meni aika nopeasti.

7:55 pace

5RFT

20 pull ups (green band)
30 push ups (from knees)
40 sit ups
50 squats

3 minutes between rounds

5RFT

run 400m
30 box jumps
30 wall ball 6kg (4.5kg-3kg)