1) 5:00 AMRAP of:

1 Legless Rope Climb 15′
25 Double-Unders

*Rest as needed before beginning #2.

2) 4 rounds for total working time of:

10 BB Step-Ups (front rack – alternate legs – 10 total steps) 115/75#
15 TTB
20 Push Press 115/75#

Rest 1:1

60 min. Tempo Run at 85%

~7 miles.

The run felt really good, though it probably would've felt better if it had been a little warmer than 20 degrees out.

Juoksuintervalleja.

Vedin ensi viikosta kevennetyn version, 10x 1min kovaa/1min kevyttä hölkkää. Mukava setti sunnuntaiaamuun :) Oli ihanaa pinkoa menemään ja mietin taas, miten kivaa kun happi kulkee ja jalat jaksaa työntää. Ihanaa treenata!!!

Päälle 75min jooga, voi autuutta.

WOD:

Complete as many rounds as possible in 20 minutes of:

10 Burpees

10 Russian Kettlebell Swings (70/55)

Sprint 200ft.

WOD: Seven rounds for time of:

1 Legless Rope Climb (20ft.)

3 Ring Handstand pushups

I could only do 1.75 legless rope climbs....then went to 5 rep negative softball pullups

Three rounds for time of:
30 Kettlebell Swings (55/35)
30 Hollow rocks
30 Wallballs (20/14)
30 Hammer Swings (sledge hammer) on tire

SQUAT SNATCH
Building to a Heavy Single for the day.
3 Reps @ 35% of estimated 1RM
3 Reps @ 40% of estimated 1RM
3 Reps @ 45% of estimated 1RM
2 Reps @ 50% of estimated 1RM
2 Reps @ 55% of estimated 1RM
2 Reps @ 60% of estimated 1RM
1 Rep @ 67% of estimated 1RM
1 Rep @ 74% of estimated 1RM
1 Rep @ 80% of estimated 1RM
Take up to an additional (5) repetitions to find our heavy single for the day.

tavoitteena nostaa painoja väh joka toisessa setissä

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

21-15-9
left arm kb snatch, 0.5 pood
right arm kb snatch, 0.5 pood
pull ups