Kyykky 6x4x75%

Pystypunnerrus 5x6

Suorinjaloin maastaveto 5x10

Situps 5x15

Rest day

Clean & Jerk ladder:

30 kg up to 42,5 kg

then:
30 Clean & Jerk @ 30kg

EMOTM (Every Minute On The Minute)
for 20′
5 Back Squats (35kg)
7 Negative Pull ups

20 MIN HANDSTAND PRACTICE

.

HOLDS

3 rounds:

20-30s chin up hold

10-20s Dip hold (bottom positon)

20-30s Squat hold on a wall (weighted)

20-30s Dip hold (on top of dip position)

I did this as Rx. 21-15-9 HSPU, Ring Dips, Pushups.
I did this early this morning, in Sadie's park with her. It was raining, but that didn't really effect the WOD since for most of it grip is not an issue and the ground wasn't too wet yet.
I did bring a towel to let my head hit onto on the HSPUs.
I was a bit sore from yesterday afternoon's WOD, but not too much of the upper body.
I did not really warm up much at all - probably about 10 total minutes of stretching.
11:00
I broke up the reps approx. as follows:
21 HSPU (12,6,3)
21 Dips (9,6,5)
21 Push (9,12)
15 HSPU (6,5,4)
15 Dips (7,5,3)
15 Push (7,8)
9 HSPU (5,4)
9 Dips (6,3)
9 Pushups (6,3)
I took a little too much time resting between sets.
I did not kip on the HSPUs until the end of 15 jsut for practice and a few on the last set as well.

This is the last time I did JT on 5/25/13 - 9:45
21-15-9
HSPU, Ring Dips, Pushups
I did this one late upstate in Ray's garage.
I went out a little too fast and started to burn out.

Warmup
200M M.B. Run (20/14)
Tabata: WallBall (20/14-10′ target)

47 wbs, 14#

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Strength/skill
Push Press
3/3/3/3/3 @ 75-85% of 6/18/13
8 Renegade Rows (45/25×2) each side after each set of Push Press
90 Seconds Rest Between Rounds

Worked @ 65# (I think..)

Floor Press
10/10/10 (HAP)
90 Seconds Rest Between Sets

Worked @ 45# (I think..)

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Conditioning
12-15 Burpees EMOM for 7 Minutes (challenge yourself/scale # up or down as necessary)

72 total reps - 12/10/10/12/10/8/10 or something like that...

Two 15 Minute with Partner AMRAP's:

1. Max Meters Row while partner completes 400 meter run.

(1 minute break )

1. "Cindy" alternate each round with partner -5 Pull Ups -10 Push Ups -15 Air Squats

5 rounds

10 Press 45k
15 Ring Rows
50 Step ups (17inch)

Time: 26:15

3 round
20 weighted situps 10k
20 back extensions

EMOTM for 20′
Even minutes
15 Wall Balls 6kg
Odd minutes
15 Sumo Deadlift High Pull 30kg