Pre-Wod:
1 X 20 Back Squat - 100#s

WOD: 3RFT
-400 Meter Run
- 21 Pull UP (no band!)
- 12 HSPU (2 ab mats --- and i could only move down about 2 inches... baby steps, baby steps)

14:08

21-15-9

KB Swings 70#
KB pushups
100 foot bear crawl

Result: 5:44

Total 105min

BMU practice for 15 min, best red rubber band 2x1

A.
Three sets, not for time, of:
Handstand Walk x 15-20 Meters > practice walk towards wall
L-Sit x 30-45 seconds > 30 sec
Skin the Cats x 4-6 reps > 4-5 reps
(slow and controlled)

B.
Every minute, on the minute, for 20 minutes:
2 Power Cleans

Note loads used for each set. Goal is maximum load successfully lifted over the course of the 20 minutes – which means, you’ll have to understand how to be aggressive, without failing a rep and costing yourself that number in your total sum.

C.
For max reps:
90 seconds of Strict Handstand Push-Ups > 2 abmat + 5kg plate, 10 reps
Rest 30 seconds
90 seconds of Double-Unders 120+8=128 reps
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups 2 reps
Rest 30 seconds
60 seconds of Double-Unders 70+12=82 reps
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups 3 reps
Rest 30 seconds
30 seconds of Double-Unders 47 reps

Total HSPU 15 reps
Total DU 257 reps
Avg/max HR 154/180

D. 4 rounds for quality & time
10 HSPU 1 abmat
10 T2B

Result: 4.19, 3.32, 4.31, 3.40 = 16.04

EMOM until can't complete a round without dropping the bar. Rest as needed in lockout position (bar above head)

• 4x Power Snatch (touch'n go)

DUBs x40, Pull ups x10, Ring dips x5
5 Rounds for time

120 singles. Pull ups as retractions and band on the dips

45# kb

12 minute amrap
7 push press
10 o/h squats
15 sit ups
17 lb bar

Aikaa vastaan:

• 300cal SkiErg

Jokaisella alkavalla minuutilla 5 x maastaveto
N 70 kg / M 100kg

10 minutes
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

15 min. AMRAP
9 Deadlift #155
12 Games pushups
15 Box jumps