Cycling for 10 minutes pre WOD.

lie down and move kb back and forth each side of the body 60 times (26,5 lbs)

30 squats (26,5 lbs)
30 outcome stages (53 lbs)
90 abdominal exercises
30 leg press lying down (132 lbs)
30 leg press (176 lbs)
30 compress the legs (Don´t remember the weight for this one, but it was more weight than i had on when i pushed the legs in opposite directions. Probably about 132 lbs. )
30 push the legs in opposite direction (88 lbs)

120 min

1.Strength

A. Alternate A1 / A2 for 10 rounds – Perform deadlift and strict HSPU as a superset (move from deadlift to HSPUs as soon as possible), start a new superset every 2 minutes.
A1. Deadlift – 3 @ 70-75%
A2. Strict (deficit) HSPU – 3 to 5
Abmat + 5 kg plate 5 x 3 reps
Abmat + tk 5 x 3 reps

2.Conditioning

Warm up
A. Assault bike or row, progressively harder pace for 6 minutes
B. Movement flow of your choice from the video library
Repeat part A after the movement flow

C. Prep all of the movements in the main conditioning piece of the day

D. Perform one practise round of (70-80% effort):
10 Calorie row
20 Double unders
10 Wall ball @ 9/6kg (20/14lbs)
8 Power snatch @ 35/25kg (75/55lbs)
8 Box jump over @ 24/20”
8 Toes to bar
8 Thruster @ 35/25kg (75/55lbs)
8 Pull up
8 Bar facing burpees

Rest as needed (2 – 5 minutes), then begin the test

Main conditioning piece (Lactate Threshold, Aerobic power test)

A. In a 20 minute window (for max rounds and reps in the last part)

3 Rounds of
30/24 Calorie row
60 Double unders
30 Wall ball @ 9/6kg (20/14lbs)

THEN

6 Rounds of
8 Power snatch @ 35/25kg (75/55lbs)
8 Box jump over @ 24/20”
8 Toes to bar

THEN in the remaining time, AMRAP

8 Thruster @ 35/25kg (75/55lbs)
8 Pull up
8 Bar facing burpees

Result: 2 rounds + 1 T2B in second piece
HR 183/190

3.Strength
B. Alternate B1 / B2 for 3 rounds
B1. Front rack walking lunge – 8/side @ AHAFA, rest 1m before B2 >
Bicep curl 20 20 15 lbs
B2. Single arm DB row – 8 to 12 @ AHAFA, rest 2m before B1
35 35 35 lbs

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

400m sprints x 4
2 mins rest

3 RFQ
1 Power Clean 90kg.
2 front squat 90kg.

12 min EMOM

Odd:
10 wallball + 10 pistolsquats

Even:
10 burpeeta

For Time:
21 OHS 95#
100m Run
42 Pull-ups
100m Run
15 OHS 95#
100m Run
30 Pull-ups
100m Run
9 OHS 95#
100m Run
18 Pull-ups
100m Run

Pull-ups were my time consumer. Did all OHS unbroken(unusual for me).
Not real happy with time but..........

Sn
50/4x2 65/3 75/2 80/2 85/2 90/2 95/1 Test/1x2
24-31-36-38-41-43-46-48-(49-50 test)

Sn Pull
Test-10%/5 Test/3x4
50-50

Plank 2@30s
25-40

3 Rounds
6 Min. Work/ 1 Min. Rest / Rotate exercises every 2 minutes

Row
Double Unders
Burpees
Single Unders

Count reps each round, record sum total.

For Jenny’s belated birthday

For Time

27k Run

OR,

2 Rounds

27 reps of:

Double unders

wallball

kettlebell swing 1.5/1 pood

burpees

kettlebell push press 27 each hand first rd then 13/14 ea hand 2nd rd

walking lunge

100m sprint

jumping pull up

knees to elbows

100m sprint

ABMAT

60 Double-Unders
10 Pull-Ups
10 Burpee Box Jumps
10 KB Swings (1.5 pood)

AMRAP 20

Got stuck with a Buddy Lee jump rope which I HATE, burns out the forearms and slowed me down HUGE. Borrowed a speed rope from someone that was starting the pull-ups on one round and slammed out two sets of 30, I would have done MUCH better had I had a speed rope for every round. What have I learned? Order my own speed rope and throw it in the trunk of my car.