135 min

1.Main set (Weightlifting total)
A. Snatch – build to a 1RM for the day
52.5 kg
B. Clean and jerk – build to a 1RM for the day
67 kg

2.Skill
A. Bar muscle up – max unbroken repetitions
Result: 9 unbroken (10-20 sec rest between reps on top of the bar)

3.Conditioning
A. 21 – 15 – 9 for time of:
KB swing @ 32/24kg (70/53lbs) or 24/16kg (53/35lbs) > 16 kg
Burpee box jump, 24/20”
Time cap. 7 minutes
Result: 5.29

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

Power clean, 3x2 2x1

Every 2min:
Ring MU: 7/9/7/9/7

5 rounds:
5 overhead lunges (1.5/1.0), 5 weighted sit-ups, 5 kettlebell swings, 5 box jumps
rest 3 minutes

4 rounds:
10 OH lunges, 10 weighted sit-ups, 10 KB swings, 10 box jumps
rest 3 minutes

3 rounds:
15 OH lunges, 15 weighted sit-ups, 15 KB swings, 15 box jumps
rest 2 minutes

2 rounds:
20 OH lunges, 20 weighted sit-ups, 20 KB swings, 20 box jumps

40 minute time limit

(Brutal WOD -- finished just past 40 minutes)

“Layup”

For Time:

75-60-45-30-15:
Double Unders
50-40-30-20-10
Sit-ups

Directly Into…
5-10-15-20-25:
Kettlebell Swings 32/24

Wallballs 9/6

Niskaste Te- Otteella raakatyöntö (te%)

3x60%, 3x65%, 3x70%, 3x80%, 2x3x85%

Tempaus Mave (ei ojennusta) + Tempaus polven alta

2 x (1+1)x70%, 2 x (1+1)x75%, 3 x (1+1)x80%, 1+1x85%

Takakyykky 4x3x75%

Row 30s on 30 off

5 runder af 15 eller 20 push-ups.
imellem hver runde SKAL der holdes et minuts pause.

Skriv om du valgte 15 eller 20 i kommentarfeltet, når et antal er valgt skal workoutet laves med det antal.

Push-ups skal være unbroken, fejles en er workoutet slut.

60 min

1.Conditioning
A. EMOM for 36 min, 6 rounds:
1) HSPU 8 reps
2) Row 8 cal
3) C2B 8 reps
4) Alternating reverse lunges 12 reps/side x 25 lbs
5) T2B 8 reps
6) AB 6 cal
171/184

2.5 min AB

140 min
Warm up for 20 min + 10 m HSW

1.Gymnastics
A. MU practice for 65 min
- RS 4 x 8
- TWB 3 x 3
- HTR 4 x 1
- MU 8 x 1
- MU + HTR 3 x 1+1
- Total of 11 MU

2.Strength
A. Back squat
- 5 x 5 w/ 1 s. pause at bottom

B. Accessory
A. 3 sets:
- Staggered stance RDL 8/side 40 45 45 kg
- Reverse hyper 15 x 30 kg