Total 70min
Painonnoston tekniikkatunti 60min+verryttelyt 10min
Aiheena tempaus

5X3 Front Squats

WOD:
3 Rounds For Time-
50 Double Unders
21 Kettle Swings (53# M, 35# W)

12 HSPU

Front squats - 55-65-75-85
(just thinking back I realized I only did 4 rounds...oops!)

Modifications to WOD:
12 weighted step ups w/ 35# KB instead of 50 double unders
HSPU were not crown to ground...I'm probably at 1 1/2 ab mats...2 is too much and 1 isn't enough. Oh well.

12:54

1 minute chest to bar pull-ups - scaled to black/red band
1 minute burpees
1 minute rope climbs - scaled
1 minute kettlebell swings (1.5/1.0) - used 12kg
1 minute box jump overs (24/20) - used 16" box

1 minute rest

5 rounds

score = total reps = 291

2 rounds of:
* 2min AMRAP of rope climbs
* 2min AMRAP of 5 2KB C&J, 5 burpees

Total 70min:
WU: 5min row, 3 rounds: 20 KB snatch 8kg, 20 abmat situps
Mobility
3 hand stand
Ring dip, negative: 4x8
Push ups 12+10+10+10+10
Squat mobility 3x10x15kg 1x10x10kg
500m row

Total 90min
WU: 5min row, 3 rounds: 20 KB snatch 1x8kg, 2x12kg, 15 situps
Mobility, 3 hand stand
K2E - T2B practice 7x5, 4x5
Fysioterapiaharjoitteet
Gluteus medius 3x40
Gluteus maximus 2x40
Eksentriset pohjevenytykset 2x30
500m row 2.08

Total 100min
WU: 5min row, 3 rounds: 20 KB snatch 10kg, 10 v-ups
5 handstand
Mobility
Narrow bench, Wendler week 1
Push press, Wendler week 1
Squat mobility FS, OHS, HBBS 5x10x15kg
T2B 2x5
K2E 4x5
Abs 100
Row 5min

Push press, Wendler week 1

7 Rounds

1 Thruster

30 Double Unders

Perform as if you were trying to find your thruster 1rm, but happen to do 30 DU between reps. Add weight to the thruster until you cannot complete that weight. If you fail at that weight again, decrease the load and continue through 7 rounds.

Thought I'd hate this workout, ended up loving it.

Didn't Rx due to sucking at DUs (still getting there) but I was super-stoked at my Thrusters. Struggled with the first squat clean, Coach Amelia walked me through it and then was able to do the next 7 without any real problem. Very mental day. Think my 1RM may be closer to 200+, but didn't want to add weight mid-workout.

“Cindy”

20min AMRAP

5 Pull ups

10 Push ups

15 Squats

I did 20 2/3 rounds of this. This is my most unfavorite nonrunning WOD.