10 RFT
6 Bar MU
12 double DB c&j 2x22,5/15

Bench Press
170x5
Close Grip
115x8

Felt sore from doing ring dips/burpees yesterday. Bench felt great. Close grip felt too easy

Wod

5rft

10 KettleBell Swings 55#
20 Air Squats

Felt good, towards the end my back was tweaking, didn't feel it in my legs.

Choose your weapons, keep the pace steady & enjoy 🤙🏻

25-30 min OTM:

*30 sec underhand grip hang
*30 sec bridge hold
*3-5 skin the cat
*20+20 sec side plank hold
*20 hip thrust with a band

Backsquat 6,4,3,2

6 x 10m

ENGINE :

IN GROUPS OF THREE :

10 cal AB
20 cal AB
30 cal AB
30 cal AB
20 cal AB
10 cal AB

WOD :

For time :

42x KB S. Clean
30x Floor Press
30x KB.S. Clean
15x Floor Press
18x KB.S. Clean
9x Floor Press

4X 3min amrap, rest 3min between every round.

21 OHS 30kg, 21 burpee over rower + rest of the time cal row

18 OHS 35kg, 18 burpee....
15 OHS 40kg, 15 burpee....
12 OHS 47,5kg, 12 burpee....

3km TT

Result: 00:12:31

Result: 0

Result: 1

Sprint Intervals;

60m (on track) - 9.50, 8.40, 8.10, 7.90, 7.66, 7.60, 7.53, 7.47, 7.57, 7.69
138m (150yds)(on track) - 18.72, 18.78