1 mile run
75 Double unders
800m run
50 Goblet squats 1.5pd
400m run
25 GHD sit-ups
200m run
25 GHD sit-ups
400m run
50 Goblet squats
800m run
75 Double unders
1 mile run

1st endurance class for me. Pretty tough actually, but o.k.

-Buy In-
100 Double Unders for Time

WOD
For Time:

Row 3k

-Cash Out-
100 Double Unders for Time

11:46 for row. Legs pretty gassed from last night's run, took it a little easy with a 6mi tempo run tomorrow night.

Didn't time DU's, 2nd set was much better than 1st set. Hit 39 UBDU's in Cash out, new PR

ME Shoulder Press - 82# UGH my shoulders are not happy from KB snatch yesterday
then:

15min AMRAP
1 Bear Complex 95/65 or AHAP @80
7 Pull-up
20 Double Unders

100 lb Thrusters - C2B PU

3 - 3
6 - 6
9 - 9
...

7 min AMRAP

130 min

1.JG scaled 6.6.2018
A. 2 rounds:
- 12 scap pull ups
- 15 shoulder flexion pulses with bar
- 12 scap push ups
- 15 crab extension rocks

2.Own skill
A. HSW practice for 15 min

B. RMU practice for 30 min
- Progressions
- MU 8 x 1 reps

3.CF JKL wod

4.Accessory
A. 3 sets of:
- Reverse hyper 15 x 30 kg
- Straight leg monster walk 20 m/side
- Dead bug x 20

Rest 9.-10.6.2018, Helsingissä

Total workouts of the week 10 hours, x 5
Metcon: ma, pe
Aer: to, 40 min
Squat: 2240 kg

Gymnastics:
CTB -
Pull up -
TTB 30
HSPU 105

MU ke, pe 16
BMU ma, ti 18
Bfly ti
HSW ma, ti, ke

Sleep 2/7
Avg. time to bed 23:10

5rds
15 Ring Dips
15 Push Ups
25 Situp

For Time: Start with 4 Burpees and then complete 4 Burpees on the minute

-20 Thruster (95/65)
-20 Sumo Dead Lift High Pull
-20 Push Jerk
-20 Overhead Squat
-20 Front Squat

Fran

21/15/9 of
Thrusters (65/95)
Pull ups

We will be running heats of this workout during the entire class time with a cap of 10 minutes.

COMPLETE FOR TIME :
45 REPS OF SHOULSER TO OVER HEAD 20-25KG
( EACH BREAK : 200 METRES ROW , 15 BACK EXTENSION)