.25 MILE RUN
50 LUNGES

70 min
1.Aerobic work for 50 min
1 min run/1 min walk
6.7 km
122/149
7.34/5.19 min/km
2.Mobility work for 20 min

Hieronta 60 min

5X115
5X135
17X145

Complete 7 rounds for time of:
10x Front Squats #115
10x Kettlebell Swings #53
10x Box Jumps 24"

Used #50 KB and 20" Box

http://gymnasticswod.com/wod?field_focus_tid=96&sort_by=created&sort_order=DESC&page=3

WOD:

 Perform 6 Rounds of 400 m <a href='/journal/movements/1280'>run</a>s with equal rest to <a href='/journal/movements/1280'>run</a> or 1:1 ratio
      AVG TIME was between 1:45 and 1:58

      THEN 60 min Rest

 Perform 3 Rounds for time
      12 ManMakers (15#/35#)
      15 Pull ups
      30 Double Unders

Ryan 18:58/Amy 24:21

ManMakers will make a MAN out of you!

150 min
Warm up for 15 min
1.Gymnastics
A. RMU Practice for 20 min

B. Every 90 s. for 10-15 reps > 90 - 120 sec.
1 MU
- Total of 17 MU

2.Weightlifting
A. Push jerk + Split jerk from blocks
- Heavy 1+1 for the day
- Drop the first jerk

B. Clean pull + Low hang clean pull
- 4 x 1+3
- Warm up sets first, then: 90%, 95%, 100%, 105% of Max clean
- 65 69 73 76 kg

3.Conditioning
A Every 4 minutes for 16 minutes:
40 Double unders
15 Cal ski
Times: 1.30, 1.29, 1.23, 1.22

Voima tempaus 3x5

Tempaus + valakyykky

1+1@70
1+1@75
1+1@80
1+1@70
1+1@75
1+1@80

Rive + työntö

1+1@70
1+1@75
1+1@80
1+1@70
1+1@75
1+1@80

lisapäino lankku
3x30

Tabata 8 rounds/ movement
Push-Press
Front- Squat
Thruster

Worst round/ movement counts

21-15-9 Reps for time of:

HSPU
Knees to Elbows
Alternating Lunges with 95# OH