5:30 a.m. Hill Fun Run
CFE

4 Rounds of:
100 M run up hill full speed
100 M run back down, jog
100 M run up hill full speed, in reverse
100 M run back down, job

2 Rounds of:
800 M run up hill as fast as possible
800 M job back down

I kept good pace. Really felt the quads working today.

SKILL: Snatch 2nd & 3rd Pull

WOD:

Jeremy

21.15.9

OHS 95/65

Burpee

Kärrynpyöriä, kuperkeikkoja, käsilläseisontaa ja moonfreezeä

AMRAP Time Cap: 10 min.
LEVEL I: 3 rounds.

LEVEL II: 5 rounds of:
- 10 Chest to bar Pull-ups / Pull-ups.
- 10 Box jump 24" / 20"cm
- 10 Deadlift 80 / 50kg.
Then in remaining time both levels:
- Sit-ups.

3 Rounds for time
Run 200m
25 Push-ups

Find 1RM Clean and Jerk.

Pre-WOD: 3 x 8 Back Squats

WOD: 12 minutes AMRAP

3 Box Jumps (Rx 32")
6 Hand Stand Push Ups

9 Kettle Bell Swings (Rx 53 lbs.)

9 rounds + 3 box jumps

Back Squat 5RM

Then:

10 min AMRAP

10 SDHP 75/45

10 Push-Press 75/45

10 Box Jump 24/20

5x5-95lb (could not get down to the ball, so I did not go heavier)
5+7SDHP w/18inBox

Pre-WOD: 3 x 8 Back Squats (135, 185, 205)

WOD: 12 minutes AMRAP

3 Box Jumps (Rx 32")
6 Hand Stand Push Ups

9 Kettle Bell Swings (Rx 53 lbs.)

7 rounds + 3 HSPU

1 km soutu
1 min lepo
50 x thruster tangolla
1 min lepo
40 x boksihyppy
1 min lepo
30 x burpee
1 min lepo
20 x selkäburpee
1 min lepo
10 x leuka