HELEN

3 Rounds of:
400m Run
21 KBS 1.5/1pd
12 Pull-ups

14:43-Used the Yellow KB. One minute slower than the last time. :( Used Orange KB last time though. hmmmm....

Then:

3 Rounds of:
20 Push-up
20 Hollow Rocks

7:48 (quite sure I did more Hollow Rocks than was rx)

WOD 4 Min AMRAP
-10 Sec Hollow Body Hold
-5 hollow Rocks
-2 Head Stand Forward Rolls

2 Min Rest

4 Min AMRAP
-10 Shoulder Taps (wall running)
-10 Butterfly pull ups

3 Rounds for time
33 Double Unders
Handstand Walk down and back
3 Rope Climbs

This destroyed me. Simple and Plain

1000m row
50 thrusters @ 20kg
30 pull ups

21-15-9
Thrusters
Pull ups

Repeat the following sequence for quality and minimum rest for a total of 7 minutes:
- 10 second headstand hold
- Bridge-up and hold for 10 seconds
- 10 sit-ups to pancake split

40 Lunges

21-15-9

Pull-ups
Kettlebell
Burpee Dumbbell raises
Kne-ups

Give yourself ample rest to get these fairly easy. Focus on keeping everything from your head to your feet in a tight straight line. Control the way down and be fast and explosive on the way up.

Hang Power Snatch
65 75 85
2-2-2

For time:
Stoplight Run (400 m)
60 KB Snatches (30 w/s) 24kg/16kg
60 abmat situps
Legion Run (800 m)
40 KB Snatches
40 Situps
Lantern Run (1600 m)
20 KB Snatches
20 Situps

Partner WOD with Mrs N, 5 rounds for time, I go you go, 7 deadlifts (90kg/60kg), 7 dumbbell bench press (30kg/15kg dumbbells), 7 strict pull ups. Then single deadlift work. 125kg/82.5kg.

Penkki 6x3x60%
Vinopenkki 4x10
Vapaavalintainen selkäliike 4x10-20 (supersarjana vinopenkin kanssa)
Vipunostot käsipainoilla sivuille/taakse/eteen 1 sarja /suunta