Amrap 20

Run 400
15 Push Up ( Strict with a plate)
15 Push Press @40
15 Sit Up

4 rounds +200m

For time, 21-15-9 of:
HSPU
Burpee Box Jumps 24/20″

Modified as follows:
18 inverted box push-ups & 3 wall push-ups
21 Burpee Box Jump
15 wall push-ups
15 Burpee Box Jump
9 wall push-ups
9 Burpee Box Jump

5-4-3-2-1
Push Press & Weighted pull ups

12 minute AMRAP
5 dead lift (245/135)
7 pushups
12 pull ups

For Time: Start with 4 Burpees and then complete 4 Burpees on the minute
-20 Thruster (95/65)
-20 Sumo Dead Lift High Pull
-20 Push Jerk
-20 Overhead Squat
-20 Front Squat

5 Rounds for time:

7 Deadlifts - 185#
10 pullups
7 Deadlifts - 185#
10 push ups

Morning: 45 min
Warm up for 5 min
Main set: 3 x 10 min Row
- 0-4 min: 22 s/m
- 4-7 min: 24 s/m
- 7-9 min: 26 s/m
- 9-10 min: 28 s/m
- Rest 2 min between efforts-
- VK-sykkeillä: hieman aerobisen kynnyksen yläpuolella
1) 2.12.2/500 m 157/172
2) 2.16.5/500 m 160/174
3) 2.18.9/500 m 160/174
Cool down for 5 min

Evening: 140 min
Warm up EMOM14 + 17 m HSW
1.Own skill
A. MU practice for 50 min
- Progressions
- MU 12 x 1 + 3 fails = total of 12 MU

2.Strength
A. Front squat 3x3 @ 75%, tempo 50X1
- 3 Seated box jumps after each set - 30" box + 10 kg plate
- Rest as needed

B. 3 sets:
15 m Death march w/ DB's - 20 lbs
30 s Hollow hold
15 m Walking lunge w/ DB's (Farmariotteella) - 15 kg
30 s Arch hold
-90 s rest-

3.JG PP 8.10.2018
A. LYTP 3 x 10 x 0.5 kg
B. Supinated DB lateral raises 3 x 10 x 2.5 kg
- Skipped hanging & core conditioning

Pre-WOD:
-5X3 Power Clean/ Front Squat worked up to 105

WOD: 3 Rounds For Time:
-400 Meter Run
-21 Pull Up
-12 HSPU

I was sick as a DAWG!!!

Deadlift
3x5 @ 315#

Then...

5rds for time
10 Power Snatch 95#
15 Wall Ball 20#
20 KB Swings 1.5pd

"Annie"
50-40-30-20-10
Double Unders
Situps

Then...

50 Burpees

All timed.

SWOD

Push Jerk 5,3,1 (75,85,95%) 135lbs

WOD

"Angie"

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

PR'ed by 3 mins woot!