Eilinen/lepo

Partner WOD

10 Hang Clean
10 Push Press/Jerk
Round 1) While other person Rows 250 meters
Round 2) While other person Runs 400m
Round 3) While other person does 100 Double-Unders
Repeat
Bar must never touch ground or its a 10 burpee penalty to team

Tempausnousut kolmosista ykkösiin.

2 Rounds of:
50 Double Leg Banded Leg Curls
50 Banded Face Pull-aparts

Practiced Overhead squats with PVC pipe and Empty Bar 20Kgs.

Practiced my swimming with Freestyle and Breast Strokes.

Matalatehoista humputtelua. Seuraavaksu kepeä viikko.

For time (22min cap)

3 rnds
7 Deadlift @160 (120)
7 MU (run 400)
(42 reps)

3 rnds
21 wall balls
21 TTB
(126 reps)

88m Farmers Carry @48/32
28 burpee box jumps
88m Farmers Carry @48/32

Got to 3 burpee box jumps.

4rounds:
6 SDHP
6 clean & jerk
6 bench press
25m bear clarwl

Strict Pull Ups:
- 50 reps
- 10, 10, 8, , 7, 6, 6, 3

Incline Dumbell Bench Press (Palms In) + Incline Barbell Bench Press (Wide Grip):
- 26kg x 5 (each dumbbell) + 50kg x 5
- 28kg x 5 + 50kg x 5
- 30kg x 5 + 50kg x 5
- 32kg x 5 + 50kg x 5
- 34kg x 5 + 50kg x 5
- 36kg x 5 + 50kg x 5

Dumbell Bench Press + Barbell Bench Press:
- 28kg x 5 (each dumbbell) + 60kg x 5
- 32kg x 5 + 60kg x 5
- 36kg x 5 + 60kg x 5
- 40kg x 5 + 60kg x 5
- 44kg x 5 + 60kg x 5

Seated Row Machine (Palms Up) + Plate Twists:
- 20kg x 10 (each arm) + 20kg x 10
- 25kg x 10 (each arm) + 20kg x 10
- 30kg x 10 (each arm) + 20kg x 10
- 35kg x 10 (each arm) + 20kg x 10

Seated Bench Press Machine (Incline) + Bent Over Row (Palms in, pause at top):
- 20kg x 10 (each arm) + 12kg x 10 (each arm)
- 25kg x 10 + 12kg x 10
- 30kg x 10 + 12kg x 10