3 RM lisäpainodippi

3 x 3 negatiivinen dippi

Total workouts of the week 9 hours, x 6

Metcon: ma, ti, la
Aer: -
Squat: 1990 kg

Gymnastics:
C2B -
Pull up 40
T2B 50
HSPU 65

MU 6 pe
BMU 10 ma
HSW ma, ti, to

Sleep 5/7, avg. 23.55

Aamu: 30 min
1 min walk/1 min run for 30 min
4 km, 7.29/5.15 min/km
130/155

Iltapäivä: 90 min

1.Skill
A. Work on a specific skill using a follow along gymnastics session
> ring muscle up follow along session

2.Strength
Alternate A1 & A2 for 4 rounds:
A1. Back rack walking lunge x 16 reps, 8/side, rest 60 seconds
40 45 45 45 kg
A2. Hamstring machine x 8 reps, rest 90 seconds
5 5 5 5 kg

3.Cool down
Easy assault bike for 5 minutes

C&J 1RM
15-30min rest
“Bergeron beep test”
EMOM for as Long as Possible
7 Thrusters (75/55 lbs)
7 Pull-Ups
7 Burpees

Jämför med 2/6

50-40-30-20-10 of:
Double Unders
Sit Ups

9:16

I would just like to add that both of my shoelaces came untied and my hair fell out of it's pony...so...that was unfortunate. How is it that my husband can out-jump rope me!? That is just so wrong.

Shoulder Press:
65(3)-70(3)-75(1)

BW: 128.5

Strength: 10 mins to build upto a heavy back squat
Then 2 mins rest then 2 rounds of 90 secs on 90 secs off ME@70-75% of above

Wod: 12 min EMOM
1: BMU
2: Rope climb
3: Pistols
4: Handstand hold

Wod aims: a chance to practice some of our gymnastic movements, no rep range set so this is a chance to see where you are with these movements their is no score for today’s Wod, we want you to aim for rxd and practice

For Reps, with :60 rest between:
:60 Row
:60 Deadlift (185/135) [135]
:60 Burpies
:60 KBS (53/35) [35]
:60 Pullups
:60 Thrusters (95/65) [75]

-
8 cal
19 reps
7 reps
20 reps
3 reps
7 reps

There is no description for this WOD as it is stat.

Aikaa vastaan

21-15-9

• käsipainotempaus kyykkyyn
• varpaat tankoon

Joka kierroksen jälkeen 50 DU

For time:

50-40-30-20-10

Double Unders and Sit ups

(2x if no double unders)

Additional workout: Shoulder presses 3-3-1-1-1 looking for max weight