Strength: 10 mins to build upto a heavy back squat
Then 2 mins rest then 2 rounds of 90 secs on 90 secs off ME@70-75% of above

Wod: 12 min EMOM
1: BMU
2: Rope climb
3: Pistols
4: Handstand hold

Wod aims: a chance to practice some of our gymnastic movements, no rep range set so this is a chance to see where you are with these movements their is no score for today’s Wod, we want you to aim for rxd and practice

50-40-30-20-10 of:
Double Unders
Sit Ups

9:16

I would just like to add that both of my shoelaces came untied and my hair fell out of it's pony...so...that was unfortunate. How is it that my husband can out-jump rope me!? That is just so wrong.

Shoulder Press:
65(3)-70(3)-75(1)

BW: 128.5

30 min
1 min walk/1 min run
4.3 km
Avg. HR 121
6.59/4.58 min/km

Iltapäivällä hieronta 60 min.

3 Rounds
5 Minute Rounds
Switch stations on the minute, timer keeps running
1 Minute rest between rounds

• Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps)
• Sumo Deadlift High Pull: 75/55 pounds (Reps)
• Box Jump: 20" box (Reps)
• Push-press: 75/55 pounds (Reps)
• Row: calories (Calories)

3X185
3X215
10X240 (320)

2 X Ab Circuit:
10 27.5 lb weighted sit-ups
10 Hanging leg raises
15 Ab Wheel rolls on knees
20 25kg Side bends each side

Leg mobility afterwards. Had a cold.

4-5 sets:
10 Cuban press complex with a light barbell or PVC pipe

8-10 Reverse grip push-ups

These can be tough, scale by doing these on a bench or from knees. If needed you can also put your hands on dumbbells.
20 Hollow rocks *Tight core, low back in contact with the ground

2km row for time

5 kierrosta

500m soutu
12 punnerrusta
15selänojennusta
20 vatsaa+seinäpallo

Deadlift 3x5@50-60-70%

Midline
Not For Time:
21-18-15-12-9
Calorie Assault Bike
GHD Sit-Ups