SealTeam Challenge

Warmup:

7x2 (2 powerclean/1 jerk) got to 205

Workout:

• 8 min AMRAP
• 8 hang cleans (135lbs)
• 8 situps
• 8 hand release pushups

7 rounds, 6 hang cleans

3 rounds, 3 minutes each, 3 minutes rest between rounds:
During each round, do AMRAP of:
1 power clean (135# M, 75# W)
3 push press
5 pull ups
7 air squats

Felt ambitious this morning and started out Rx'd...after the first round of the first round (confusing, I know), I had to go back to 65#. The pull ups were really what killed me though. New goal - to not let pull ups kick my butt anymore!!

Rd 1 - 3 + push press
Rd 2 - 3 + 2 pull ups
Rd 3 - 3

More deficit than last week, rest 45 sec.

Set 1 och 2 är superset osv.

5-5-5-5-5 DeadLifts - 220 lbs

THEN

21-15-9
Body Weight Dead Lifts (170lbs)
Hand Stand Pushups
Kettle Bell Swings (24 kg)

Still struggling with the HSPU - need to work on my shoulder strength.

Lepoja

vauhtipunnerrus 3 x12

käsipainot / tanko

For time:
100m Run
100m Handstand Walk, but everytime you fall, do 10 V-ups
100m Burpee
100m run

1000 m Row
50 Thrusters (45 lbs)
30 Pull Ups

BW: 169

WOD
4 rounds
20 cal row
10 ring dips
30 s hollow hold