Back Squat Challenge L-11 Thursday is the last lift!

Skill: Coache’s Choice

WOD:

Helen

400m Run

21 KBS 1.5/1pood

12 Pull-up

3 rounds for time of

• Run 400 meters
• 15 thrusters
• 21 inverted burpees

♀ 95 lb. ♂ 135 lb.

Practice SLIPS for 15 minutes.

10 min Skill Work “you pick your weakness” - Hand Stand push-ups and pull-ups (consecutive)
For Time:
50 Burpee
10 Double Unders
40 Burpee
20 Double Unders
30 Burpee
30 Double Unders
20 Burpee
40 Double Unders
10 Burpee
50 Double Unders

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Still reeling from vacation, I had no wind this morning, but 21:56 is fine by me!

Barbell Shrug:
- 60kg x 8 = 480
- 100kg x 8 = 800
- 120kg x 8 = 960

TOTAL = 2,240

Dumbell Shoulder Press:
- 24kg x 8 = 384 (each arm)
- 22kg x 8 = 352
- 22kg x 7 = 308
TOTAL = 1,044

Barbell Shoulder Press (Behind Neck):
- 30kg x 8 = 240
- 35kg x 8 = 280
- 40kg x 8 = 320
TOTAL = 840

Cable Side Raise:
- 6.25kg x 8 = 100 (each arm)
- 6.25kg x 8 = 100
- 6.25kg x 8 = 100
TOTAL = 300

     GRAND TOTAL = 4,424

10 min amrap

5 clean & jerks
10 toes to bar
20 double unders

5 total rounds and 1 C+J

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
18x7 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
Low Back Rehab Exercises
10x20m Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, walking skipsx2)
Pole Vault Plant Drills
Pole Vault Jumps (12-step)
4x80m Strides (short rest)
Gymnastics (1 Legless Rope Climb, Glide Kips)
2 Laps of the Infield + Static Stretching (Cooldown)

1min soutu
1min hiihto
1min assault
1min burbee
1min lepo

5 ROUND FOR TIME :
7 STRICT HSPU
7 POWER CLEAN 70/45 - 50/35
7 BURPEES BOX JUMP OVER

Back squat w belt 5x4