5-4-3-2-1

• 1 Set of:
GHD Hip Exstension with bumper 20/10Kg max reps
1:00 rest
1 Set of:
GHD Hip Exstension with bumper 20/10Kg 50% max reps
1:00 rest
1 Set of:
GHD Hip Exstension with bumper 20/10Kg 50% max reps

10 Rounds, 2 minutes bag work, 10 unbroken ring dips (messed up the watch on round 1, so that was 4 minutes instead of 2😂). 32:25,

Friday, July 21

WOD

40-Minute Time Cap

Teams of 2

100 Deadlifts
100 Iron Mikes - (1,2)
100 Sit Ups
100 Double Unders - Scale 2:1
80 Hang Cleans
80 T2B
80 KB Swings 53# / 35#
100 Double Unders
60 S2OH
60 Burpees
60 HSPU's
100 Double Unders
800m Run

Rx - 95# / 65#
CRx - 135# / 95#

10 min EMOM:
• 3 Bench Press + 3 Strict Pull-up

Recommended weight is 70% 1RM.
Bench Press weight on the results.

Row 20k for time

5 rounds
Not for time

20 cal row
10 x deadlift 100kg
20 m farmer walk 32,5kg dumbbells
20 cal assaultbike
10 x box jump
50 double unders

400m run
21 Kettlebell Swings @ 1pood
50 ABMAT
12 pull-ups
50 Double Unders
400m run
21 KBS @ 1pood
40 ABMAT
12 pull-ups
40 DUs
400m run
21 KBS @ 1pood
30 ABMAT
12 pull-ups
30 DUs
400m run
21 KBS @ 1pood
20 ABMAT
12 pull-ups
20 DUs
400m run
21 KBS @ 1pood
10 ABMAT
12 pull-ups

10 DUs

Wow! that's all I have to say...

9 Kettlebell Swings (24/16)
9 Burpees
9 Kettlebell Swings (24/16)
9 Box Jumps

Parin kanssa:

1000m row
2 rds for each:
10 db goblet squats
10+10 db push press
5 burpee over db

2000m bike erg
3 rds for each:
10 ring row
5 push ups
10 mountain climbers

1600m echo
4 rds for each:
12m farmers carry @2x kb