Tuesday 11th Sept:
Skills: Thrusters/DeadLift

WOD - 7 rounds for time of:

• 7x HSPU
• 7x Thruster (60kg/40kg)
• 7x K2E
• 7x Deadlift (100kg/70kg)
• 7x Burpees
• 7x Kettlebell swings (32kg/24kg)
• 7x Pull-ups

I just couldn't finish the whole 6 rounds and to be honest I could barely get 60kg up even one time.

Big disappointment but room for improvement. I finished the first 5 rounds in 25 minutes!

A.
5 sets:
1min max rep bench press (decrease weights)
1min max rep strict pull-up
2min rest

B.
4 sets:
12 barbell incline rows (bench)
12 strict dip

C.
3 sets:
10 2xDB shoulder press
10 barbell bicep curl
10 DB skullcrusher

D.
Tabata
Banded tricep push down
Banded bicep curl

E.
CORE
1. Tabata: Alt V-ups / Russian twist
2. Tabata: Flutter kicks / Toe touches

For Time [13 Minute Cap]:
10 Reps @ 55%

8 Reps @ 63%

6 Reps @ 72%

4 Reps @ 80%

2 Reps @ 88%

Wattbike 25 km

Easy pace

600m Run
21 KB Swings (16kg)
21 KB Squats
21 Push Ups
400m Run
15 KB Swings
15 KB Squats
15 Push Ups
200m Run
9 KB Swings
9 KB Squats
9 Push Ups

Pre-Wod
Front Squat: 10-8-6-4-2 (95-105-115-125-135)
Hang Clean: 7 X 3 (75-80-85-90-95-105-125)

WOD: For Time (7 Minute Cap)
21-15-9
-Burpee
-Pull Up

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Second time to do this one. On Jan. 2, when I did it the first time, I didn't know you could partition out the exercises, so I did all 100 pull-ups in a row, all 200 push-ups etc. This time I did it as if I was doing 20 sets of Cindy in between 2 mile runs. Much better time this way.

Reps. 10-9-8-7-6-5-4-3-2-1.

Burpees
Pull-ups
Pistol squats

Timecap 20min.

Warm up:
Lunge + push up x 5 + 5
Thruster x 10
Hip mob. 10 + 10
Plank rotation 5 + 5
Skipping / Row / Jumping jacks 30 s

X 3

4 rounds
Push press 10-8-6-4
Squat 10-8-6-4
Heavy & slow russian twist 20-16-12-8

EMOM
1. Squat + sit up x 10+10
2. Push up + superman rocks x 10+10
3. Sumo squat + Plank rotation x 10+10
4. Push press + sit up x 10 + 10
5. Skipping / row / jumping jacks 30s

X 4