Easy 15 min run

200cal row, double unders, wall balls

10 kierrosta intensiivisesti:

• 5/5 bulgarian split squat (lisäpaino/tanko niskassa)
• 5 shoulder press
• 5 goblet-kyykky
• 5 kulmasoutu
• 5 vinopenkki käsipainoilla

Intensiivinen tahti. Painot kommenttiin. Laadukkaat toistot etusijalla, sitten vasta aika.

~3 miles in 30 minutes

A. Strict HSPU 5x2
-done. in 3rd set, missed 2nd rep because hands too wide. made up for it with a 6th set of 2 at the end.

B. Bench Press 10,10,8,8,6,6
-145x10,155x10,165x8,175x8,185x6,200x6
-only struggle was on last 2 reps at 200.

C. 3 sets
Front squat x8
Row 300m
rest as needed
rd1: 1:30 (155#)
rested 5:00
rd2: 1:35 (165#)
rested 7:23
rd3: 1:36 (165#)

D1. Lying tricep extension 5x6. 90# for all sets
rest 1:00
D2. back extension 5x15
rest 1:00

Strengh

10 min ladder
Pull ups

*need work on kipping pullups
*can kip with the smallest band

Wod
50 wall balls
40 t2b
30 wall balls
20 t2b
100 double unders
17 min time cap

*used 12lb wallball
*knees to elbow
*got to 40 double unders

A) Back squat test - 3, 2, 1, 1 (1)
- Build to a 1RM for the day if able in 10 min
SCORE: 375

+

3 sets:
- 45 sec toes to bar
rest 30 sec
- 45 sec pushups
rest 30 sec
- 45 sec tire flips
rest 30 sec
- 45 sec AD
rest 2 min
SCORE (total reps per round): 78, 78, 72

Deadlift- Find 3rm (20mins)-155 (form was suffering on this set & carried into wod)

Then,

“Diane”

21-15-9

Deadlifts 225/155 <--125# & rounded back some on last in each set. :( K$ helped & showed pic of upper back? rounding.

Handstand push ups <--mod regular pushups so my blackened eye & woozy head would not feel impact of being upside down. ;)

12' AMRAP

1 Rope Climb
5 Burpees
10 Front Squats @ 95#

Warm Up
3' AMRAP
3 push ups
5 sit ups
7 jumping jacks

2' Tues post WOD
3 deadlifts
3 box jumps

10m + 5m