Beginner Strength

Press 3 x 5

30min amrap:

• BURPEE❤️

Ei askellusta. Vain tasajalkahyppyjä ja tasajalka-alastuloja.

Start/Finish: Corner of Floyd and Campbell
-East on Campbell to Custer
-North on Custer to Renner
-West on Renner to Synergy Park
-South, then West on Synergy Park to Waterview
-South on Waterview to Campbell
-East on Campbell to finish

Distance: 6 miles
Time: 52:20 (8:43 pace)

Not great, but further and faster than last week's run, so I'll take it.

A: warmup
3 rfq
10 lunge steps
10m bear crawl
30 single bound jumps
+
3 rfq
8xsingle bound jumps + drop lunge
10m Kb Waiter walk/arm
B: BW Power
Seated broad jump 8x1
C: Power
5x3 sand bag over Shoulder
D: For time
10-1
Double Kb swing
1-10
Burpees
E: accecories
Double Kb rows 3xMax

Strength: Bench press 5-5-3-3-2-2

WOD:
1k Row

25 HR Push-ups

30 Burpees

25 HR Push-ups

1k Row

1) Bench Press: 1RM. Rest 2:00

• Class does Floor Press
• Beginner: 5 x 5, adding weight each. Rest 2:00

Run 3. 38 miles - UTD loop

Better this time!! I ran the whole way...I think I had about a 9:32/mile pace. Definitely was tired by the end!

"Jack" AMRAP in 20min. of:

10 push press @ 115#
10 kettlebell swings @ 1.5pd(55#)
10 box jumps @ 24"

5 rounds + 6 push press

Open 19.3

1 - 500m Ski/Row + 3x5 Burpees, 10 Bumper GTO

2 - Força Semana 1 Wendler 5x3x1 adapt
Deadlift + Press
- 5 reps a 75% 1 RM
- 5 reps a 80% 1 RM
- 5 ou + reps a 85% 1 RM (Max)

3 - 30-25-20-15-10-5
Burpees
Push Ups
V ABS