Skill/Strength: Wendler Deadlift and Press
5x 40% of Base Weight
5x 50%
5x 60%

WOD:
3 Rounds
30 Russian KB Swings
30 Box Jumps (touch & go)

Post WOD Mobility:
Sweeping Pigeon

William said I RXed this WOD, so I guess what he says goes. I think he meant that I Juniors RXed it because there's NO way I could have regular RXed it. Well, I am a junior.

Käsien asennon hiomista, kova yritys ettei paketti leviä

Horjuvaa, mutta paketti pysyi ihan ok:sti kasassa

Clean & Jerk 1 RM

Squat: 265
Press: 135
DeadLift: 355

TOTAL: 755

Skill/Strength:
3 Rounds
1. Bulgerian Split Squats (8 each leg) (8)
2. 5 Tough Pull Ups (went down to 2 linguini's!!)
then...
3x15 Back Extentions

WOD:
12 min AMRAP
20 Box Jumps
30 Double Unders (30 attempts)

Pull Ups: Today I achieved so many great things for my pull ups! I did a DEADHANG PULLUP!!!! Yeah Buddy! I also went down a band to DOUBLE LINGUINI!!!

5 Rounds:

2 Deadlift 95/65

2 Hang Power Clean

2 Push Press

2 Back Squat

2 Push Jerk

200m Run

Rx is 95/65 Don’t go up go faster!!!!!!

Then work on a skill you need work on…

Strength
hang clean 3-3-3-3 @ 30kg
SDHP 5-5-5 @ 30kg

Helen
3 rounds for time
Run 400m
21kb swing @ 16kg RX
12 jumping chins (RX= chin ups)
= 10:35

finisher of tabata side plank and diamond situp

WU: 10min run, mobility
Push-ups 5 x 10
Core: abs 100, back extensions 100

Tekniikka-wod 60min:
Tempaus ja tempauksen apuharjoitteet, 20 kilon tangolla

Total 65min:
10min DU practice, 10 burpee, mobility
40min fysioterapiaharjoitteet:
Gluteus medius 4x40
Gluteus maximus 2x40
Ojennus taljassa 2x2x8x22,5kg 1x2x8x25kg
Abs 50
Row 10min