WOD

"Manion"

Seven rounds for time of:

Run 400 meters

29 reps Squat 135 lb.

Run 1000m
11 of each
Box jump (36") (28 inch box)
Thruster (115#)
Burpee pull up
KB swing (2pd) (1.5 pood)
HSPU (modified)
Power clean (175/** 135) 135 used
DL (175#)185 used
push jerk (115#)
Run 1000m

TTB: 00:22:30

Morning: 60 min
A. Running warm up for 20 min
B. Main set
- 5 x 400 m @ 1:35, rest 90 sec
Times: 1.34, 1.35, 1.36, 1.35, 1.35
- 10 x 200 m @ 0:46, rest 60 sec
Times: 46, 45, 45, 45, 46, 46, 46, 44, 45, 45 sec.

Evening: 90 min
Warm up EMOM10
1.Own skill
A. HSW practice for 20 min
- 11 x 2 m
2.JG PP 3.9.2018
A. Turkish Get Up, 4 x 6 each arm, 60 s rest between sets. Same weight across - 4 x 12 kg
B. Foundational Development
- Accumulate 3 minutes or pronated passive hang (overhand grip) – shoulder width grip
- Accumulate 3 minutes of supinated passive hang (underhand grip) – shoulder width grip
- Accumulate 3 minutes of front support walks
C. 3 rounds:
- 25 palm push-ups
- 25 extensor push-ups
- 25 radial / ulnar deviations
D. 3 rounds:
- 30s straight arm plank
- 30s unilateral straight arm plank on each
- 30s bilateral straight arm plank on each side

90 + 75 min
Warm up EMOM10
1.Own skill
A. Ring muscle up practice for 45 min
- Ring swing 3 x 5
- Turn w/band 2 x 5
- Hips to rings 5 x 1
- Muscle up assisted 4 x 1
- Muscle up 3 x 1 - käännöt samaan aikaa! :)
B. Butterfly pull up practice for 15 min
- Sets of 3 - 6 reps x 5

2.JG PP 15.9.2018
A. 4 rounds:
- 30s max butterfly pull-ups - 8 7 6 6 reps
- 30s max toes to bar - 8 9 8 8 reps
- 30s max kipping HSPU - 7 6 7 6 reps
- 90s recovery pace single unders > bike erg

3.Weightlifting
A. Every 3 minutes for 15 minutes:
Clean pull + Hang squat clean from above the knee
- Build to a tough weight
50 55 60 62.5 65x 62.5 kg

B. Every minute on the minute for 12 minutes:
3 Squat cleans @ 60% of 1RM - 42 kg
-Touch and go

4.Conditioning
A. 7 rounds FPR:
200 m row
10 burpees
30 Double unders
- Rest 60s between rounds-
Times: 1.59, 1.56, 1.55, 1.54, 1.52, 1.50, 1.52

Double "Kalsu" only Rx´d

No TC

For time:
50 box jumps 24"/20"
50 jumping pull-ups
50 KB swings 1pd (35#/25#)
50ft walking lunge
50 knees to elbows
50 push press @ 45#/30#
50 back extensions
50 wallballs @ 20#/14#
50 burpees
50 double unders

I did regular kipping pull-ups, and i did 100 single unders

135 min
Warm up EMOM12
1.Own skill
A. Butterfly pull up practice for 30 min
- Sets of 3-8 reps x 13

2.JG PP 14.9.2018
Handstand
A. 3 rounds:
- 20 wall facing handstand shoulder shrugs
- 20 alternating wall facing handstand shoulder taps
B. 10 x 25% of max lateral wall assisted handstand hold
- 6 x 15 s.
B. Core - not done

2.Weightlifting
A. High hang muscle snatch
3x3 @ super light weight
- 17.5 20 22.5 kg

3.Strength
A. Back squat 3x6 @ 50-60 %
- 50 55 55 kg

4.Conditioning
A. 4 Rounds @ 70-75% effort:
500 m row
10+10 Single arm DB Hang clean and jerk @ 25 lbs
8 Box jump overs 24''
Time: 18.10 / 4.30, 4.35, 4.35, 4.30

5.Accessory
A. 3 sets:
10+10 One legged RDL w/ KB - 16 20 20 kg
8+8 Lateral box step ups
15 m Seal walk

Tng Power clean:
1.) 5x 75%
2.) 3x 80%
3.) 1x 85%
4.) rest...

For Time:
42-30-18
Wall Ball 9/6kg
Pull Ups
100 Double Unders after each round

800m Run
100 Double Unders
90 Supermans
80 Squats
70 ABMAT sit-ups
60 Lunges
50 push ups
40 box jumps
30 wallballs
20 burpees
10 pull ups
800m Run

This workout was just brutal, brutal I tell you!!! However, it was super freaking great feeling when you completed it.

I wanted to go a little faster but I just felt gassed at the 30 min mark.