"15-12-9
Thruster (60/40)
Burpee T2B"

105 min
WU & preparation for metcon
A.
“12 Days of Christmas – Invictus Style”
1 Lap (Run or Row 300 Meters) row
2 Snatches (155/105 lbs) > 35 kg
3 Thrusters (155/105 lbs) > 35 kg
4 Muscle-Ups > ring dips
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings (48/32 kg) > 24 kg
9 Box Jumps (30″/24″)
10 Handstand Push-Ups > abmat
11 Ground to Overhead (155/105 lbs) > 35 kg
12 Man-Makers (55/35 lb DBs) > 30 lb
169/187

90 min
Telinevoimistelukurssi, 5. kerta
Alkuverryttely + liikkuvuus
Keskivartalon hallinta ja voima
Käsilläseisonta
Puolivoltin osaharjoitteet

105 min
Warm up

B.
Three sets of:
Tall Jerks x 3 reps
Immediately followed by…
Six sets of:
Jerk with Pause x 3-4 reps
Rest as needed
25 35 40 45 47.5 50

• Own additional: 3 sets of: Back squat x 10 reps

C.
Three sets of:
Row 1000 Meters
30 Box Jump-Overs (24″/20″)
20 Deadlifts (225/155 lbs) > 60 kg
20 Strict Pull-Ups > 5 strict + 5 kipping
Rest 4 minutes
These sets should not exceed 9 minutes.
Results: 8.58, 8.49, 8.53
162/191

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011 > takareisikone
Rest as needed
Face-Down Chinese Planks x 60 seconds
Rest as needed

60 min
Warm up

A. HSPU Biathlon
21-15-9 HSPU
400m run > 300m run
200m penalty run each time you break a set > 150m
21 HSPU 5kg plates
15 & 9 HSPU abmat
Results: 9.29, 5.36, 3.43 = 18.49
164/177

Rest 5 min, and then:
B.
EMOM for 20 min:
1. min 10 S2OH 35 kg
2. min 10 T2B
3. min 15 KBS 16 kg
4. min rest
166/181

Strength: Back Squat
8 (75%) – 5 (85%) – 3 (90%) – 3 (95%) – 3 (95%)

• then -

4 Rounds For Time:
400m Run
20 Chest-2-Bar Pullups
20 Front Squats (95/65)
1 minute rest between rounds

*Post times.

2rd + run (blue band)

Aerobic work for 30 min
Row for 30 min
6300m, 2.23.3/500m
avg HR 138

Telinevoimistelukurssi, 6. kerta 90 min
Alkuverryttely + taidot permannolla
Liikkuvuus
Nopeusvoimaharjoitus kuntopalloilla, hypy
Harjoitteet nojapuilla, käsinseisonta puolilla

105 min
Warm up

A.
Not done, instead MU practice for 10 min

B.
Every two minutes, for 20 minutes (10 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
25 25 27.5 27.5 30 32.5 32.5 32.5 35 35 35

C.
Every minute, on the minute, for 15 minutes:
Split Jerk x 2 reps @ 75-80%
25 35 40 42.5 45 45 47.5 47.5 47.5 50 50 50 52.5 52.5 52.5

D.
Three rounds for time of: > 2
Run 800 Meters > 600 m
10 Hang Squat Snatches (135/95 lbs) > 25 kg
20/15 Strict Handstand Push-Ups > 10 HSPU abmat
Results: 8.28, 8.17 = 16.45
165/181

Pre WOD Birthday Burpee Extravaganza

WOD:
12 min AMRAP

5 Deadlifts (153 lbs) RX
10 Push Ups RX
15 Wall Balls (14 lbs) RX

Felt good! I was FIVE shy of 10 rounds... NEXT TIME!

9 rounds + 25 reps

Technique: 15 minutes Tall Clean Practice (go to a 1RM if technique is sound).

-then-

3 rounds for time of:
7 Hang Squat Cleans (155/105)
21 Burpees
35 Double-Unders

*Post times.

Erin W – 12:59 (85)