Three rounds for time of:
Row 500 meters
Run 400 meters

Ran 1.4 miles to Lululemon Palo Alto.

3 mile group run to Stanford campus and back. 24:04

Core work & 100 pushups

Ran 1.4 miles back home.

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

15 rounds of 25 KBS (24kg/16kg) and 75m windsprints

30KG Thrusters
21 - 15 - 9

Work on technique at this weight think about exploding from bottom of squat to put momentum in the bar instead of muscling it!

Thrusters
9 - 6 - 6
5 - 5 - 5
9

PullUps
12-9
7 - 5 - 3
6 - 3

400m Run (Start/End of 21-15-9)
21-15-9
Deadlift (275#/185#)
Ring Push-Ups
Wall Balls (20#/14#)
Sit-Ups (W/Wall Ball)

Aikaa vastaan:

• 500m soutu
• 50cal BikeErg
• 400m soutu
• 40cal BikeErg
• 300m soutu
• 30cal BikeErg
• 200m soutu
• 20cal BikeErg
• 100m soutu
• 10cal BikeErg
• 100m SkiErg
• 10cal BikeErg
• 200m SkiErg
• 20cal BikeErg
• 300m SkiErg
• 30cal BikeErg
• 400m SkiErg
• 40cal BikeErg
• 500m SkiErg
• 50cal BikeErg

3x5 Shoulder Press (50kg) Rest 3 min b/t sets
Rest 5 mins
10-7-4 Shoulder Press (40kg) Rest 1 min b/t sets
Rest 5 mins
"Ship" - 9 rounds for time of: 7 Squat Cleans(50kg) + 8 Box Jumps(36")

Results: 1. The Shoulder Presses were hard.
2. 44:19. The WOD was slow and hard and the squat cleans felt heavy!

50 ft each

3 rounds

50 ft each

5 rounds