WOD:
Death by Thruster95/65

Start with 1 Thruster when the clock starts then add 1 rep each minute until you can not complete your reps before the next minute starts. Then cut your number in half and continue until 20 min.

Then 4 min rest followed by:

3 rnds of

1min Max DU’s

1min Plank

There is no resting in the Plank, and if you don’t have DU’s the sub is BURPEE’s. Learn DU’s!!

I only made it to round 3 when my shoulder started hurting, then went to squat cleans to round 10 and it then really started bothering me so I tapped out. Still nursing the shoulder

DU's and planks I felt I did ok considering I was tired from the workout. 123 reps

Open Gym klo 12-13.

12 reps x 2 sets @#135
9 x 1 @#135

1 x1 @#165
1 x 1 @#175
1 x 1 @#185
1 x 1 @#195 Fail

12-10-8-6-4 ring push ups
200m run

Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 80%
*Sets 7-8 – 85%

3 rounds:
Max rep Wall-Ball (m-20, w-15)
Max rep Sumo Deadlift Highpull (m-75, w-45)
Max rep Box Jumps (m-24, w-20)
Max rep Push Press (m-75, w-45)
Max calorie Row
1:00 rest
(Spend 1:00 at each station)

Met-con
30-25-20-15-10
Pull-ups
Push-ups
Sit-ups
Tuck Jumps

Blue Band

19:something...

Strength:

F.S. (Front Squad) 5-5-5-3-3-3

F.O.D:

3 Rounds of:

3 min AMRAP

Combo #1
Combo #2

Then....

12-9-6 Reps for time of:

Pull ups
SDHP (single arm)
Turkish Twist

Bench Press

LÄMMITTELY
2min soutu
2min pyörä
2min hiihto

sitten 3 kierrosta
5+5 tuulimylly
15 GTOH
15 ilmakyykky
10 istumaannousu

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HARJOITUS (Peruskestävyys, 60-70%/HR max, vauhtikestävyys, 70-85%/HR max)

6x5min, 1min lepo

1. ergo
2. AMRAP 10 wall ball, 10 kahvakuulaheilautus (raskas), 10 istumaannousu

*Harjoituksessa vuorottelevat ergometrilla tehtävä osio, ja AMRAP-osio. AMRAP on tarkoitus mennä reippaalla temmolla ja palautella ergolla.