Flat bench press kb/db 4sets of 15reps, rest 1min.

5rounds for good sweat and high pulse.
-10 barbell back squat 60kg
- 2x10m sled rag sprint 50kg
Rest as needed but keep it short.

24kg
kb swing
goblet squat

Morning: 20 min

Aerobic work: 1 min walk/1 min run
114/141
7.27/5.28

Afternoon: 150 min

1.Own skill
A. Ring muscle up practice for 30 min
- Drills
- MU 3 x 1 reps + 4 x 1 attempts = 3 reps

HARD ROUTINE

2.Gymnastics
A. EMOM12:
1) HS steps
2) hollow hold
3) donkey kicks to wall
4) arch hold

B. EMOM8:
- Kipping HSPU - 5 5 5 4 4 4 5 4 reps

3.Strength
A. E2MOM for 10 min:
- Double KB OHS @ tempo 4311 x 2 reps - 8 10 10 10 kg

4.Conditioning
A. EMOM21 (7 rounds):
1) 5 hang squat snatch @ 42.5 kg + 30 DU > 25 kg + 20 DU
2) 5 STOH @ 42.5 kg + 10 pull up > 35 kg + 8 pull up
3) 10 bar facing burpees
175/187

WOD: Sprint Intervals

60m reps = 5
Times = 7.53, 7.72, 7.53, 7.53, 7.62

45m reps = 5
Times = 5.72, 5.47, 5.34, 5.37, 5.52

Used a rolling start and hand timed. Still not at 100% (groin and lower abs still recovering)

Rest day, total workouts of the week 12 hours, x 7

Metcon: ma, ke, pe, la
Aer: to, la, 30+20= 50 min
Squat: 2140 kg

Gymnastics:
C2B 65
Pull up 60
T2B -
HSPU 95

MU ke, la 11
BMU ma, ke 21
Bfly ma, ti
HSW ma, ti, ke, pe

Sleep 2/7
Avg. time to bed 22:55

1 burpee
2 handstand push-ups
3 ring dips
4 sit-ups
5 pull-ups
6 box jumps
7 squats
8 push-ups
9 knees to elbows
10 walking lunges
11 double unders
12 muscle-ups

Work your way through this WOD the way you would sing the class Christmas song. So 1, then 2, 1 then 3,2,1, etc.

variation on the WOD for 12/14/2010. Called for:

3 rounds for time:
10 deadlifts
30 GHD sit ups

Laji 2

12 min AMRAP:
3, 6, 9, 12... squat with 15 kg plate
8 m OH walking lunges with 15 kg plate
3, 6, 9, 12... GTOH with 15 kg plate
7 ring row

Result: 210 reps (14 GTOH @ round 21),12./76

3 x 40 cal row

Työ:lepo 1:1