3 rounds: 300m row, 10 clen 60kg, 10 boxjump burpee.

kymppejä

Row 1000m
50 Burpees
50 Box Jumps 18"box
Run 800m
Row 500m
25 burpees
25 box jumps 18"box
400m run

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Hard workout. Burpees suck.

TEMPO BACK SQUAT (20X1)

3 x 8

Heavier than last week.

Post loads to comments.
Exposure 3 of 8

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For Time:
60 Double Unders
15 Push Jerks 135/95
50 Double-Unders
12 Push Jerks
40 Double-Unders
9 Push Jerks
*8 minute cap

This should be a sprint today, unbroken at best. Get warmed up and hit the ground running. If you don’t have Double-Unders, then scale to Singles or 20/15/10 attempts. Scale the load accordingly so that you can perform each set quickly.

Post time and Rx to comments.

6x thrusters 45kg
8x boxjumps 75cm
10x chest to bar pull ups

6laps + until box jumps

Pre-WOD:
1X20 Back Squat (+5%)- 215lbs
-7 Minute AMRAP:
-7 Shoulder to Overhead (135/95) - 135#
-7 Box Jump (30"/24") - 30"

Post:
-50 T2B in as few sets as possible.

6 Rounds

Pre-WOD
5X2 Bench Press

For Time
500 Meter Row
30 Burpee
(Rest 2 Minutes)
400 Meter Run
30 Wall Ball (20lbs)
(Rest 2 Minutes)
100 II Unders
30 KB Swings (70lbs)

Run up the stairs towards Majavatie in Herttoniemi, Helsinki four times. A slow jog/walk down the hill to the left provides appropriate rest of 3-5 minutes between the rounds.

Your time is the total time it takes you to run up the stairs without the rest (eg. 4x45s).

Back Squat Challenge Lift-3, 20lbs @ 105

Then: 12 min AMRAP

10 HPC 135/95

10 T2B

20 Double Unders “no singles” if you don’t have Double Unders Run 200m!!! Learn Double Unders…

Abdominal pain and fatigue, ugh- only did 75lbs, but glad I made it through! 4 1/3 rounds + 3

1 hour session with Coach Mongo at CFW

All clean work, was great skill work.