FOR TIME

• 50/40/30/20/10 Cal Assault Bike Row
• after each set do: 10 very Strict Pullups and 20 walking lunges

After a 5-6 week layoff to better handle the CrossFit Games Open, we are back to our 5 AM strength training regimen. This time, however, we're doing it all on one morning rather than Thursdays and Fridays, which is great with me!

Strength Work

Lower Body:
Banded Box Squats
1 Red Band, 1 Knot
~50% of 1RM (115 lbs^)

^Actual weight should've been 130 lbs but coach wanted us lower today to get form back in line.

Lower Body Auxiliary Exercises:
3x 10 Romanian Dead Lifts @ 135 lbs
3x 10 Reverse Hypers @ 50 lbs

Upper Body:
Banded Shoulder Press
1 Red Band, 1 Knot
~30% of 1RM (45 lbs)

Upper Body Auxiliary Exercises:
3x 8 Dumbbell Press @ 35 lbs/arm
3x 8 Triceps Press @ 26 lbs/arm

Heading back tonight at 5:30 PM for the MetCon. Woo hoo! Double WOD days!

24 Min E6MOM (ogni 6 min x 4 volte) of:
Shuttle Sprint 100 m (4 x 25 m)
One-Arm KB Swing Snatch Dx (32/20Kg) 8 reps One-Arm KB Swing Snatch Sx (32/20Kg) 8 reps Handstand Walk 20 m
Shuttle Sprint 100 m (4 x 25 m)

lepoja

AMRAP 4:
21/15 Calorie Assault Bike
21 Toes to Bar
21 Front Squats (115/80)
rest 4 minutes
AMRAP 4:
15/12 Calorie Assault Bike
15 Toes to Bar
15 Front Squats (135/95)
rest 4 minutes
AMRAP 4:
9/6 Calorie Assault Bike
9 Toes to Bar
9 Front Squats (155/105)

AMRAP 25

Row 1000/900m
30 rower over burpees
50 Du´s
30 Wallball 9/6kg

Another team workout at the pool ...

Teams of Two:
3x*
Part I:
One team member gets in the water with a kettle bell (KB) and has to move the KB 25 meters, under water. The KB must be placed on the pool floor when you come up for air.
While moving the KB, the other member jumps rope (singles).

Part II:
When the KB reaches the far side of the pool, it is placed on the wall and the team member in the water swims back (25 meters).
While that member is swimming, the team member on land switches from jump ropes to rope-facing burpees (we didn't have bars at the pool :).

*The 3x here indicates that each team member does each portion 3x ... so, it's really a 6x.

Part III: After completing the swim portion, the team must complete:
100 Goblet Squats

Another wet and wild Tuesday night at the pool with the tourists gawking at us. Good times!!

"Omatoiminen WOD"

Warm up:
Easy row 3-5min.

2-rds
5 DL
5 Muscle snatch
5 Press (behind neck)
5 OHS

2 rds
3 Snatch drops
3 High hang snatch
3 Hang snatch

A.
Hang squat snatch: 5x1 (90-95%)

B.
Pause Front squat: 5x2 (~82%)
2-3s. Pause

C.
Ghd sit up: x70
Ghd back extension: x70

1 2 3 4 5 6 7 8 9 10
Devil press dumbell 22.5
Hspu

vähenevät toistot