Total 90min
A.
Three sets, not for time, of:
Double-Unders x 30-50 unbroken reps
Pistols x 4-6 reps each leg
Ring V-Outs x 6-10 reps

T2B x 8 reps
B.
Four sets of:
Power Clean x 1.1.1 @ 80-85% of 1-RM
(rest 10 seconds between singles)
Rest as needed between sets
C.
Three sets of:
Clean Pull x 1.1.1 @ 105-110% of Clean
(rest 10 seconds between singles)
Rest as needed between sets
65kg 67.5kg 67.5kg
D.
On the minute, every minute, for 12 minutes:
275-315/185-215 lb. Deadlift x 5 reps > 70kg
Burpees x 5 reps

Avg/max HR 177/186
E.
2000m row

A) Mave 5x1

100/105/110/115/120.

Jes! Viimeinkin alkaa palata joku tolkku näihin ykkösiinkin. Ens kerralla toivottavasti enemmän!

B) Supersetit

8 DL (vähintään 70%)
8+8 front rack lunges

Mavessa 85kg ja lungeissa 50kg. Kuvittelin laittaneeni 45kg ja itku silmässä ihmettelin kun painaa niin helvetisti. Onneksi sitten jossain kohtaa tajusin, että laskuvirheestä kaikki johtui :) Perse jäätävässä krampissa tämän jälkeen.

C) Amrap 20
20db snatch 15kg
20 kcal row
20 goblet squat käsipainolla 20kg

Vähän väsynyttä menoa, mutta tuli tehtyä. 4 kierrosta+tempaukset+ 12 kcal soutua.

Total 105min
A.
Two sets, not for time, of:
HSPU x 5 reps
T2B x 8 reps
Lunges x 10 reps
V-ups x 10 reps
B.
Bench Press @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
(*Set 7 – 7 reps @ 75%)
(*Set 8 – 7 reps @ 75%)
(*Set 9 – 7 reps @ 75%)
(*Set 10 – 7 reps @ 75%)
Rest exactly 2 minutes between sets
C.
Front squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
Rest as needed between sets
D.
For time:
Run 200 Meters > row
5 Thrusters (165/110 lbs) > 35kg
10 Chest-to-Bar Pull-Ups > pull ups
Run 400 Meters > row
10 Thrusters (165/110 lbs) > 35kg
20 Chest-to-Bar Pull-Ups > pull ups
Run 800 Meters > row
15 Thrusters (165/110 lbs) > 35kg
30 Chest-to-Bar Pull-Ups > pull ups

Result: 17.01
Avg/max HR 182/195
E.
1000m row

3x5 @ 75%, 80%, 85%

7min AMRAP

15 cal row
12 kb swing @ 32kg
9 c2b pull ups

3 power cleans on the minute

min 1-3 @ 80kg
min 4-6 @ 85kg
min 7-9 @ 90kg
min 10 Amrap @ 95kg

-Buy-in-
5/3/1 make up for Strict Press & Bench Press
Strict Press: 75%x5, 85%x3, 95%x1+ (115x5, 125x3, 140x6)
Bench Press: 70%x3, 80%x3, 90% x3+ (150x3, 170x3, 190x12)

WOD: OPT Flight Simulator
5 Unbroken D/U's
10 Unbroken D/U's
15 Unbroken D/U's
20 Unbroken D/U's
25 Unbroken D/U's
30 Unbroken D/U's
35 Unbroken D/U's
40 Unbroken D/U's
45 Unbroken D/U's
50 Unbroken D/U's
Then back to 5 D/U's, all unbroken in drops of 5.
-Must take a break b/w each set.
-20 minute time cap

I BLOW AT DOUBLE UNDERS!!! Completed 15 unbroken then choked. Got up to 19 (4) times and kept screwing up on #20. Really need to practice these. Was able to string 10 & 15 together easily multiple times, just couldn't get to 20.

-Cash out-
30 AKBS @ heavy weight. Used 2pood. Broke up into 20 unbroken, 10 unbroken.

Paleo Fitness Challenge: 5km row
Time: 21:10
Probably not best night to do row after today's WOD. Paced my self a little bit to much.

50 DUs, 40 situps, 30 KB swings, 20 push ups, 10 KB Snatches
2 min rest between 2 rounds for time

Total 90min
A.
Three sets, not for time, of:
Strict Toes to Bar x 8-10 reps @ 2110
Double-Unders x 40-50 reps
(if broken into sets, note reps per set)
Skin the Cats x 5 reps > 3 reps
(perform these as slowly and controlled as possible)
B.
Five sets of:
Power Snatch from Mid-Thigh x 3-4 reps > vaihdettu high hang snatch
Rest 20 seconds
Tall Box Jumps x 5 reps @ 05X1
(reset on the ground each time before next jump)
Rest 3 minutes
C.
Back Squat @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
Rest exactly 2 minutes between sets.

EMOM 15 min:

Bear complex

Power clean + front squat / squat clean
S2OH
Back squat
S2OH

(60/70%/cj 1rm)