Total 90min:
WU: 1000 m row, 3 rounds: 10 KB snatch 10kg, 15 V-ups
Mobility, 3 handstand

Shoulder press, Wendler week 3
Narrow bench press, Wendler week 3
K2E - T2B practice 6x5 reps

Own WOD, agains time:
50 thrusters 20kg
50 KB swing 16kg
7.50

1000m row, mobility

3 rounds
50x Double-unders
21x knees to elbows
50x Push-ups
15x L Pull-ups

50-40-30-20-10

Wall ball 20 lb
Box jump 60 cm
KB swing 24 kg

AMRAP 10

1-1-2-2...

Thruster 43 kg
TTB

30-20-10 reps for time of:
Body-weight back squats
Body-weight bench presses

Overview: Warm-up -> TFW Voima 1 (Yläkeho)-> Cool down
WARM-UP
Circular Warm-up (mix of TFW running drills: high knees, butt kicks, lateral movements, body weight squat x8, row ab drill x 8, push-ups x5 (*knees).
TFW VOIMA 1
A1 Push Press 5 x 4
B1 Pull-up 4 x 5 (body weight with thick resistance band)
C1 KB Floor Press 3 x 10 (10kg all sets)
C2 KB/DB Plank Row 3 x 6E (DB x 8kg)
D1 KB Bicep Curl 2 x 10 (10kg)
D2 KB Tricep Extension 2 x 10 (8kg)
COOL DOWN
Deep breathing, mix of stretches and slower paced running/walking.

Deadlift- 20 minutes to find your 1rm 295/345/415 PR!

Then; For time:

Run 200m

21 Deadlifts 225/155

3 Wall walks

Run 400m

15 Deadlifts

3 Wall walks

Run 600m

9 Deadlifts

3 Wall walks

-Buy In-
Deadlift 5/3/1 – Week 4, Cycle 1, Deload
40% x5, 50% x5, 60% x5 (115#, 140#, 170#)

WOD
Working with a Partner For Time:
Starting Deload so scaled weights
100 Back Squats 95/135 (115#)
100 Bar-Facing Burpees
100 Ab Mat Situps
100 Deadlifts 115/155 (135#)
*1 Partner working at a time. You must complete all exercises before moving onto the next.
-Partnered with Steve (new Member). He rocked it!

-Cash Out-
Mobility and Stretching

Active Rest at 80% -- 14:28

500 Single Unders
21-15-9
Push Ups
Ab Mat Sit Ups
1000 Single Unders (All Unbroken -- PR)
55 Push Ups
55 Sit Ups

TUESDAY 120110

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (Modified, MU Progression from knees)
4 135# Push Press
8 70# Dumbell swings