WOD
25 Ring Rows (HSPU)
50 Push Ups (Pull Ups)
75 Sit Ups(Push Ups)

Swapped out exercises to rest my shoulder...

CFE

Time: 1:15

Just under 8 minutes/mile - I've never gone out to run anything over 5 miles before so I was happy with this.

Metcon
400 Metre Row
80 single unders, 40 Push Press (95/65), 20 Pull Ups, 20 med ball sit ups (15kg/10kg)
300 Metre Row
60 single unders, 30 Push Press, 15 Pull Ups, 15 med ball sit ups
200 Metre Row
40 single unders, 20 Push Press, 10 Pull Ups, 10 med ball Sit Ups
100 Metre Row
20 single unders, 10 Push Press, 5 Pull Ups, 5 med ball sit ups.

Superkids:

7 min AMRAP

20 x askelkyykky
12 x hollowkeinunta
6 x läpsäytys olkapäähän tai päähän käsilläseisonnassa

Ninjat:

9 min AMRAP

20 x lisäpainoaskelkyykky
12 x abmat-vatsa lisäpainolla
10 x läpsäytys olkapäähän käsilläseisonnassa

Deadlift 5x3 70kg
Tor time
50 dumbell snatch 10kg
50 kettlebell thruster 24 kg
50 pistols

Monday 11th June 2018

BENCH PRESS / FRONT RACK STEP-UPS

A1) Barbell Bench Press (30X1):
3 x 10

A2) Dumbbell Front Rack Step-Ups (30X1):
3 x 10

Start light enough to be able to move through the reps without needing too much rest between sets, or around 60% of what you could perform for 1 rep. Use a box height that allows for “Squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 1 of 8

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2 Rounds Not for Time:
600m Row
15e Single-Arm Kettlebell Swings
600 Run
15e Single-Arm Kettlebell Swings

Move at a moderate pace on the runs/rows, and use a medium-heavy kettlebell for the swings.

Post work to comments.

Shoulder Press

3 @ 70% (130#)
3 @ 80% (150#)
3 @ 90% (165#)

WOD:

20min AMRAP (Team)

10 Wallball 20#
10 Box Jump 24
200m Run

4rds + 30 BJ

Skill work- split jerk

4 rounds of:
-4 hspu
-8 ground to overhead 95#
-12 burpees

5 rounds of:
6 Strict Handstand Push Ups
12 Hang Squat Snatch 50/35
36 Double Unders or 75 SU

EMOM 30:
1. Thruster 5 (30/40kg)
2. Burpee 5
3. T2b 5