There is no description for this WOD as it is stat.

110 min

1.Jonin HSPU-ohjelma, week 4, #2
A. 1 x max reps strict HSPU 1 abmat
Result: 4 reps

B. 3 x 15 push up

2.Skill: BMU practice for 30 min
14 bar muscle ups

3.Conditioning
A. 6 x (2 minutes work : 2 minutes recovery)
AMRAP
5 Pull ups
10 Push ups > not done
15 air squats
9 Deadlifts @ 70/47.5kg (155/105lbs) > 40 kg
7 Hang power cleans @ 70/47.5kg (155/105lbs) > 40 kg
5 Push jerks @ 70/47.5kg (155/105lbs) > 40 kg

Results:
1) 1 + 3 pull up
2) 1 + 4 pull up
3) 1 + 4 pull up
4) 1 + 4 pull up
5) 1 + 3 pull up
6) 1 + 4 pull up

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140

Strength:
Bench Press 1-1-1-1-1

WOD:
7 Rounds (All movements done with KB 55/35)

10 Weighted Step Ups (24″/20″)
10 Weighted Sit Ups
10 Goblet Squats

PR on Bench-235# (failed at 245# attempt)

For Time:
Run Settlers Bay Loop - 3.6 Miles

The boys rode their bikes along with me, so my time was slightly slower than expected due to having to wait for them for hills and gravel.

11MIN. TOO COMPLETE

15 Pull-ups 2 Front Squats 135#
12 Pull-ups 4 Front Squats 135#
9 Pull-ups 6 Front Squats 135#
6 Pull-ups 8 Front Squats 135#
3 Pull-ups 10 Front Squats 135#

Warmup:
3 rounds:
10 second samson stretch each leg
10 GHD
10 back extension
10 push ups
10 OHS - (95, 115, 135)
10 Back Squat - (205, 255, 275)
1 round:
50 double unders - this takes a while because I suck

WOD:
10x 500m row - resistance set to 5 - with a 60 second rest in between intervals
(1) 1:43
(2) 1:49
(3) 1:53
(4) 1:50
(5) 1:51
(6) 1:49
(7) 1:55
(8) 1:52
(9) 1:48
(10) 1:44

18:14 rowing time + 9 min resting

16 Miles, dirt road, trail, 2300ft elevation gain

Hang Power Clean 1 RM

Amrap in 5 min. Of:
1 farm walk @ 45#
20 sit-ups
Finished 5 full rounds

Tempausta ja työntöä ja voimailua.