Back Squat Challenge L-11 Thursday is the last lift!
130# x10 reps

Skill: Coache’s Choice- Turkish getup with green KB

WOD:

Helen

400m Run

21 KBS 1.5/1pood

12 Pull-up

3 Rounds For time :

1 Legless Rope Climb
3/2 Regular Rope Climb
20/15 Calories Echo Bike
100 Double Unders

Rest 1:1

( 15 - 25 )

Niskasta te-leveydeltä pressi 3x5

tempaus, kolmesta kohtaa (lattiasta, polvelta, puolesta reidestä

(1+1+1)x2@65%
(1+1+1+)x5@70%

Tempausveto puolesta reidestä

4x2@85%

Takakyykky 3x3@70%

10 min EMOM

Odd: 7 thruster (20-40kg)
Even: 1-2 ring MU

Total 90min
A. WU: 500m row,3 rounds: 20 abs, 20 backs, mobility
B. Olympics: snatch
Taitoliikkeenä tempaus pikkukiekkojen päältä

8 sets of: 1 hang squat snatch + 1 full snatch
15kg, 20kg, 22.5kg, 25kg, 25kg, 25kg, 27.5kg, 27.5kg

C. Strength, HBBS Wendler week 1
Narrow bench, Wendler week 1
Regular dips 5,5,4,3

E. Post workout 1000m row

Wendler week 1

Total 75min
A. WU: tabata sit ups & DU, 20 sec work, 10 sec rest, 8 rounds
mobility

B. Skill work
KPU practice for 20min
HSPU practice for 15min

C. Metcon: 3x500m, 2min rest in between
1. 500m 1.53.5 avg HR/max HR 176/184
2. 500m 1.53.8 179/189
3. 500m 1.53.0 184/192

D. Post WO 1000m row
Weighted sit ups with leg support 3x8x15kg
Shoulder rehab with KB 3x2x6kgx12

Total 105min
A. WU: 3 rounds for quality: 300m row 10 KBS, 10 wall ball
B. Skill work: 10min of rope climb technique

C. Olympic EMOM for 15min 3 clean & jerk
1. 22.5kg, 2. 25kg, 3. 27.kg, 4. 27.5kg,5. 30kg, 6. 30kg, 7. 30kg, 8. 32.5kg, 9. 32.5kg, 10. 32.5kg 11. 32.5kg 12. 35kg 13. 35kg 14. 35kg 15. 35kg

D. Strength
Push press, Wendler week 1
Clean pulls 4x3
47.5kg, 55kg, 60kg, 65kg

E. Metcon, for time, with 50% of 1 RM clean & jerk: 22.5kg
10 shoulder press
15 OHS
20 push press
25 front squat
30 push jerk
35 back squat
Result: 12.37, avg/max HR 176/190

F. Post WO 3x10 reverse hypers
1000m row

Five rounds:
1000m run
1 legless ropeclimb
5+5 KB snatches

Buyout: 100 pushups

WOD: 5 RFT
20x push up
30x KB snatch (one hand, alternating)
40x Russian twist
KB 24/16kg