Painonnoston kilpailuharjoitus, työntö nousu max.

Työntö: tankojumppaa 40%x2+1, 50%x1, 60%x1, 70%x1, 80%x1 , 90% x 1, 90%1, 98%1, 100%1

-7 X 3 Push Press- Max Weight 145

-Find 2RM Weighted Pull Up- 35 lbs, almost completed 48lbs

-4 X 15 DB Row- 45 lbs

-Double Under Ladder by 5
5 minutes
Up to 50 Unbroken and back down- got up to 45 unbroken was at 47 and messed up.

For time:
1600m run
40 pull-up
80 sit-up
40 pull-up
1600m run

Sumo Deadlift 5x5 reps

Skill
Static ring holds
L- sits on rings if advanced
1 min x 4

Wod
“Cindy”
Amrap 20 minutes
5 Pullups
10 pushups
15 air squats

ENOM 12'

1) 12box jump step down
2) 45sec row
3) 10/arm KB clean

21-15-9

Overhead Squat - 65#
Toe to Bar

8:08

Warm Up
3 rounds
20 jumping jacks
20 split jumps
20 mountain climbers
5 push ups
then,
3 Rounds
Rope Swings

WOD:
8 Rounds for Max Reps
20 sec of Hang Clean @ 75 lbs--12,11,9,8,6,7,7,9 = 69 reps
10 second Rest
20 sec of Push Press @ 75 lbs--11,9,7,6,4,5,5,8 = 55 reps
10 sec Rest

Cash Out:
10 x 20 yd sprints
Core Work

5 rds for time :
10 power clean 60 kg
10 bench press 70 kg

Strength:
Kettlebell Swings
7 – 7 – 7 – 7 – 7

WOD:
4 rounds for time
Run 400m
50 Kettlebell Swings