8 Rounds of 20sec work / 10sec rest of each:
1. Wall Ball
2. Push Ups
3. Sit Ups
4. Squats
No Rest between Intervals

After Party: 1000m Row (4:05)

5 rds for max reps:

• bench press (Rx body weight)
• pull-ups

16/7, 11/6, 10/6, 8/5, 9/4

total = 82

I did weighted dead-hang pull-ups with a 20 lb weight. 155 lbs for bench seemed a little too easy. Should definitely go heavier next time

1 RM Thruster -85lbs

Followed by:

7 min AMRAP:

Start with 1 Thruster, 1 Pull-up. Then 2 Thrusters, 2 Pull-ups. Then 3 Thruster, 3 Pull-up… until 7 min.

Thruster 95/65 - 55lbs

Pull ups - Blue Band

05-03-11 WOD
Skill: Snatch

WOD:

3 Rounds for Time:

25 Box Jump 24/20

200m Run

25 Wallball 20/14

200m Run

25 KBS 1.5/1 pood

5rds for time
5 Thrusters 135#
4 Muscle Ups
Run 400m

Did first 3 rds RX, scaled to jumping MU on last 2.

Max Pullups (Butterfly) Completed at SeeFit Competition

135 min

1.Skill
A. HSW practice for 15 min
B. BMU practice for 15 min

2.SPP (skill/conditioning)
A. EMOM for 25 min, 5 rounds
1) 2 BMU
2) 8 pistols
3) 8 T2B
4) 2 rope climb
5) 45 sec recovery pace AB
150/167

3.Strength
A. 4 x 3 deficit HSPU @ 10 kg plates

B. Strict HSPU from 24" box, 3 x AMAP, rest 90 sec bs.
8 8 8

C. 3 rounds:
C1. DB push press, 8/side
25 30 30 lbs
C2. Bicep curl w/barbell, 10 reps
5 7.5 7.5 kg
C3. Strict press w/band, black
10 10 12

D. 3 rounds:
D1. KB bottom up press
6*6 2*12*4 kg
D2. Bicep curl w/hammer grip
20*15 16*20 16*20 lbs
D3. Side lateral raise
2*12*2.5 8*2.5 kg

4.5 min AB + mob.

Walking for 50 min
112/142

Aamulla lihashuolto JH 60 min.

120 min

1.Skill: HSW practice for 20 min

2.Butterfly Technique E2
Complete:
- 3 x 8 kip swings
- 3 x 5 kip swings with re-grip
- 3 x 5 winging pull-ups (use bands if needed)
- 2 x 10 box assisted butterfly pull-ups
- 2 x 10 box assisted single leg butterfly pull-ups (alternate leg on box)
+ singles attempts

3.Conditioning from TTP Engine week 3
A. Breathing warm up
Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can
Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

B. Main set
A. 4 x [7 Rounds on Assault bike, ski erg AND/OR rower of] 30s @ faster than MAS (Max Aerobic Speed) pace OR (RPE 7+), see notes below for details
15s @ active recovery (easy pedal/row/ski)
Rest. 2 minutes between sets of intervals

Total cal: 54, 54
Total m row: 893, 892; 1.57.5, 1.57.7
170/185

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

Skill: Snatch

WOD:

3 Rounds for Time:

25 Box Jump 24

200m Run

25 Wallball 20

200m Run

25KBS 1.5p

Took a little more than a week off before coming back to this. A little disappointed with my box jump rhythm. All in all o.k