Rinnalleveto 3 x 5

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

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

3 RFT

Row 300m
20x Wall Ball 20# (Scaled 25x 15#)
10x Pull Ups

Warm Up:
2x
10 Push Ups
10 Sit Ups
10 Jumping Squats

Mobility:
Pain ball on feet, calves
PNF Hamstring
Sit in squat for 1 minute

Max Effort:
1 Rep Max Sumo Dead Lift
305 LBs

MetCon
4x
15 Wall Balls (20 LBs)
15 Box Jumps (24")
15 Toes to Bar

I always forget how slow I am at toes to bar!

Warmup:

1.2 mile run
Muscle ups
DU
Mobility

Work:
5 x 185
5 x 215
7 x 245

Shoulder felt great! I think that is the most reps I have ever got of 245.

Strict Overhead Press: 5x45, 5x65, 5x75, 5x85, 3x95

4 Rounds for Time
10 strict Pull ups
25 Double Unders / 100 Singles
10 20lbs Wall Balls
25 Double Unders / 100 Singles

Completed in 20:37 DFL :(
4 rounds of 10 strict pull ups! yesssss!
Half double unders, half singles
20 lbs wall balls
Half double unders, half singles

Does a bike ride count for a WOD? ugh.
Love night riding though, very peaceful.

http://runkeeper.com/user/433447460/activity/72747527?channel=web.activity.shared.facebook.auto&utm_campaign=SharedActivity&utm_medium=facebook&utm_source=Ref

Warm-up
10:
Roll-to stretch
Roll to stand
Outward round kick to squat
Shoulder circles then side raises with 15lb plates to 20 sec hold 3 times
25 secs jumping against the wall to wall sit 4 times
12 push-ups to side plank

Strength:
Push-up Ladder to 6

Skill:
Turkish Get-ups
2 sets w/ windmill 5 each side

WOD

AMRAP 16 min

Run 400 meters (1:20secs of bounding instead of running)
10 OH Squat 95lbs
10 Toes to Bar

WOD:
For time:
30 Muscle ups, or 120 Pull-ups & 120 Dips

120 Pull Ups Green Band
120 Box Dips