• Scorpion Stretch - 60s each
• Lat Stretch - 60s each (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

30min amrap
1km stationär cykel
5 push ups
10 Burpees
15 rkb Kb swing

Strict Handstand Push-ups
Max Strict Set
*Baseline testing

Deadlift- 20 minutes to find your 1rm

Then; For time:

Run 200m

21 Deadlifts 225/155

3 Wall walks

Run 400m

15 Deadlifts

3 Wall walks

Run 600m

9 Deadlifts

3 Wall walks

20 min row
2.24.5/500 m avg. pace
131/149

30 min hieronta

5 x 3 power clean - 165 lbs

then…

30 dumbbell squat clean & jerk (45/25)

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Completely SUCKED!, hadnt had enough sleep the past 3 days (not even 10hours combined)

So i did it in 18:07... im even embarrased of posting this WOD, but we must learn from our own stupidity right?

I will come back for you... DAMN WOD!

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

Aikaa vastaan

21-15-9

• käsipainotempaus kyykkyyn
• varpaat tankoon

Joka kierroksen jälkeen 50 DU