1200m run
30 KB clean and jerk (15 each arm) 53#
800m run
20 KB clean and jerk (10 each arm)
400m run
10 KB clean and jerk (5 each arm)

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

Do the following in order. You may not move on to the next movement until you complete all of the previous movement.

50 Jumping Jacks
50 Push-ups
50 Tuck Jumps
50 Sit-ups
50 Mountain Climbers (50 each leg)
50 Squats
50 Jumping Jacks

10 Hammer Curls
10 Spider/preacher Curls
Skip 30 sec. x 5
10 Burpee
30 sec. Plank
Skip 30 sec. x5
10 Ab Straps
10 Snatches
Skip 30 sec. x5
10 Front Squat

x3Rounds

Personal WOD

Weighted pull ups
20-25-27.5-35-40-42.5 (fail)

1) 5:00 AMRAP of:

1 Legless Rope Climb 15′
25 Double-Unders

*Rest as needed before beginning #2.

2) 4 rounds for total working time of:

10 BB Step-Ups (front rack – alternate legs – 10 total steps) 115/75#
15 TTB
20 Push Press 115/75#

Rest 1:1

60 min. Tempo Run at 85%

~7 miles.

The run felt really good, though it probably would've felt better if it had been a little warmer than 20 degrees out.

Juoksuintervalleja.

Vedin ensi viikosta kevennetyn version, 10x 1min kovaa/1min kevyttä hölkkää. Mukava setti sunnuntaiaamuun :) Oli ihanaa pinkoa menemään ja mietin taas, miten kivaa kun happi kulkee ja jalat jaksaa työntää. Ihanaa treenata!!!

Päälle 75min jooga, voi autuutta.

WOD:

Complete as many rounds as possible in 20 minutes of:

10 Burpees

10 Russian Kettlebell Swings (70/55)

Sprint 200ft.