Helen
3 Rounds
400M Run
21 KB Swings 53/35
12 Pull-Ups

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Pull-ups w/ black + purple bands

Strength: 5X3 Back Squats started at 135# ended at 225#

WOD:
Max Reps:
10 Min. HSPU
5 Min. Air Squat
3 Min. Push Up
2 Min. Sit Up

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HSPU - 17 / held handstand position for balance of time (wristkilla)
Air Squats- 122
Push-ups- 38
Sit-ups- 48

15-12-9

wallball
lisäpainoaskelkyykky kahvakuulilla

60min amrap:

• 500m soutu
• 10 shoulder press (N 35kg / M 50kg)
• 15 etunojapunnerrus
• 20 istumaannousu

4x10

2020, palautus 40 sekkaa

3 Rounds of:

1min Squat

1min ABMAT

1min Push-up

1min Pull-up

1min 10 Yard Sprint

1min Rest

This was tougher than I originally thought it was going to be. I did the blue band pull-ups for the 1st time and it was definitely tough, but I am excited to tackle this new challenge. Felt great the first round and things started slipping the 2nd round. Even doing push-ups on my knees, my arms went dead. And it didn't help that we were sweat buckets when we finished. But, as always, felt a sense of accomplishment when done. Good pick Dawn!

A. CGBP x5×3 @70% Rest 4:00
-- 65lbs, 70lbs, 75lbs

B. Squats x10×3 (Set 1: Set a new 10 RM by 5-10lbs, Set 2 95% of 10RM, Set 3 90% of 10RM) Rest 3:00
--65lbs

C1. DL x5×3 @60% Rest 1:00
-- 90lbs

C2. DB Muscle Snatch x6-8×3 Rest 1:00
--10lbs

Find your 1RM for 2 press + 3 push press combo.

Deadlift
5-5-3-3-3-2-2-1-1-1

1 mile run

Result: 05:48

Result: 1600