10min EMOM 1 x C&J.

20 minutes AMRAP:

30 box jumps
20 push press (115# M; 75# W)
30 pull-ups

Yeah, we were crazy enough to show up this morning @ 5:30 despite the ice/sleet/snow. I just wasn't feeling it this morning so I only got 2 rounds plus 19 pull-ups (with the blue band). Used 45# bar for push press and did mostly box step-ups.

Total 100min:
MM-kyykkyhaaste 250 kyykkyä - Done!
WOD 60min:
WU: 8min EMOM - 5 back squat, 3 push press 10kg
Mobility
Strength: ring dips 3x10 neg.
WOD, 3 rounds for time: 10.44
5 push jerk
10 push-ups (skaalattu HSPU)
20 back squat
27,5kg

1000m row, mobility

5 rounds:
15 medicine ball cleans
15 pushups
250m row

4 x 6 minute partner suffering stations

P1 burpees x 7
P2 wall sit

P1 box jumps x 10
P2 push presses

P1 slam all x 12
P2 flutter kicks

P1 bear crawls x 2
P2 farmers carry hold

15 Minute AMRAP

9 TTB/Pullups
15 KB Swings
100M Run

5 rounds of:
75# hang cleans
30 push ups

Come to the gym with 2 or 3 movements you don’t like or would like to improve. We will then create your own "AMRAP 15" WOD around them.

My WOD:
5 ring rows
7 thrusters (45#)
9 burpees

7 rounds + RRs & 1 thruster

Spend 10-15 minutes finding a solid (not 1 RM) snatch weight. Then, complete 1 squat snatch on the minute for 15 minutes. You can go up in weight if you like on any round. If you fail, after two attempts go back down to the last weight you successfully completed and finish the WOD at that weight.

Followed by:
Tabata Lateral Jumps over the bar or parallets.

Snatch (75# x 5) + (95# x 5)+ (115# x 5)
lateral jumps : Min 16 Max 36 total 166

Total 80min
WU: 500m row, mobility
Aiheena rinnalleveto, painot 15-35kg
1000m row