Ladder 1,3,5,7,9,7,5,3,1
HSPU
TTB

Voimana 10 kierrosta, 90s erät:
-5 back squat
-5 chin up

Kyllä muuten huomaa, kun lähtee yhtäkkiä 30s pois! Oli silti kiva setti ja jaksoin hyvällä tsempillä koko 15 minuuttia :DDD

kyykyt: 55, 60, 60, 60, 62,5, 62,5, 65, 65, 67,5, 70. Sain työkaverilta kehuja kadehdittavasta kyykkytekniikasta ;)
leuat vammaisella systeemilla kuminauhan kanssa+5kg paino selässä.

Illan akrobatia oli taas peruttu. On se nyt kumma!

Soutuintervalleja. Taas vähän lsumuttuna, kun jalat oli krampissa jo valmiiksi. Oon niin lusmu, että hävettää edes kirjoittaa.

250m 0:56
500m 1:54
750m 2:57
(piti olla 1000m)
(piti olla toinen 750m)
500m 1:55
250m 0:54

Tuntui riittävältä aamulle, jalat meni hapoille muttei mitään mahdotonta. vetojen lisäksi mobbailua ja venyttelyä, teki hyvää :)

For quality!

Painonnostoa ohjelman mukaan

10 rounds for time:

-200m run
-1 legless rope climb

Strenght: Clean-thrusters looking for 1rm
25, 30, 35, 40, 45 and last one 50kg

Wod:
4 min time to perform:
3 laps of
Thrusters ×10 / 25kg
Box jumps ×10
If completed repeat 4minutes as long as possible.

I did 174 reps

This makes two consecutive days of killer workouts. Today's had me really frustrated as I was actually looking forward to it (my wife told me what it was this morning). I was first frustrated because this nagging tension headache made a brief appearance during the first set of pull-ups causing me to slow down a bit. Second, on the last set of pull-ups, both of my hands gave in with a small tear in the center of my palm. These things are painful if you have never had one. Nevertheless, my time was better than it would have been a month ago but I think I can do better. I'll look forward to this one next go around. For those counting two 400 meter runs is about 1.5 miles. My total time was 21:13.

Today we did a ladder type thing (not sure what they are called when you do decreasing sets of one thing and increasing of another) of wall ball shots and burpees. Like many Crossfit workouts I found it more challenging than it looked on the board. My time was 6:15 but this was after doing a set of max rep bench at 185 lbs, three sets of weighted pull ups with a 20 lbs kettle bell, and on set of max rep weighted dips with a 15 lb kettle bell.

This is a nice workout if you really feel like killing yourself. The RX for guys was 185 on the deadlift and that combined with the chest-to-bar pull-requirement is a tough combo.

I was coming off a cold on this one so my performance was not very good. In fact, our instructor put a 20 minute time limit on the whole WOD (though you could finish your last round) and I stopped after completing 5 rounds at about 19 mins and 30 seconds.