Back Squat Challenge L-11 Thursday is the last lift!

Skill: Coache’s Choice

WOD:

Helen

400m Run

21 KBS 1.5/1pood

12 Pull-up

8 Rounds (10sec & 20sec):

• leg raise (hold both legs above ground for 10secs)
• hands to feet situps (20sec)

scaled grace:
30x100lbs, time: 3:59

light jog 1 mile, time 10:55

In teams of 3:

Station A:
Ski 3000 m
Squats with Bulgarian Bag 225
(Run 2 laps with Bulgarian Bag before squatting.)

Station B:
Row 4000 m
C&J w/ 16 kg KB 120
(Farmers walk 2 laps with a 32 kg KB before C&J.)

Station C:
Bike 12000 m
Amsu 600
Back ext. 600
(Perform 20 DU before sets.)

Station D:
Run 3000 m
Burpees 150
(Perform 4 pullups and 20 mountainers before burpees.)

"Omatoiminen WOD"

Air bike / Row:
On / Off
60s. / 60s.
50s. / 50s.
40s. / 40s
30s. / 30s.
20s. / 20s.
10s. / 10s.
20s. / 20s.
30s. / 30s.
40s. / 40s.
50s. / 50s.
60s. / 60s.

Snatch practice for 20 min,

3x3 Deadlift,

EMOM of KB swings for 5 min (32kg)

5x
12 backsquat (40kg)
12 box jump
1 min break

3min Jump rope drills
Thorasic flow
Front rack stretch

21' E3MOM:
1 Power Snatch +
1 Hang Power Snatch +
1 Snatch Balance +
1 Overhead Squats
Build to a Heavy Set

Squat
2-2-2-2-2-2-2-2 (50-60% 1RM)
165#

21-15-9
Thruster (65/45)
Lunge (65/45)

5:38