5 x 5

50min
Juoksu määrää ajan
900m juoksu
Soutu
Pyöräily
600m juoksu
Soutu
Pyöräily
400m juoksu
Soutu
Pyöräily
(loppu aika näitä kierroksia kunnes 50mkn täynnä)

Shoulder press and split jerk 5/3/1 cycle 1 week 1

SP 5x80# 5x90# 5x105#
SJ 5x110# 5x125# 3x140#

For time
25 burpees
50 kb swings 1.5
75 abmat sit ups
100 double unders
75 abmat sit ups
50 kb swings
25 burpees

13:18 RX

"Evil Len, Entertaining Hell in The Open Air Den"

21 pull ups, run 330 yards, 20 dips, run 240, 19 GHD Sit Ups, run 90, then 18 pull ups, run 330, 17 dips, run 240, 16 GHDS, run 90, 15 pull ups, run 330, 14 dips, run 240, 13 GHDS, run 90, 12 pull ups, run 330, 11 dips, run 240, 10 GHDS, run 90, 9 pull ups, run 330, 8 dips, run 240, 7 GHDS, run 90, 6 pull ups, run 330, 5 dips, run 240, 4 GHDS, run 90, 3 pull ups, run 330, 2 dips, run 240, 1 GHD, run 90.
Killer 38 minutes.

140 min
Warm up for 20 min

1.BCTB
- Bfly x 40
- BCTB x 30 (singles)

2.WL
A. Power clean
- Find 1 RM

B. Jerk
- Build up to heavy 2 rep. Max 1 failed set!
- 2x3x70 % of daily heavy
- New set every 3 minutes
- 25 35 40 45 50 55 57.5 60 62.5 65 kg

3.Metcon
- Not done

4.Core
- Not done

In teams of 2:

2 Rounds:
50 cal Assault Bike
50 Pull-ups

2 Rounds:
50 Wall Balls
50 DB Snatch

2 Rounds:
50 Burbees
50 Power Cleans (50kg)

Perform 5-8 reps of push ups on every minute for 14 minutes

4sets:

3 Weighted Pull-Up
Rest 1-2min
5 Weighted Ring Dip
Rest 1-2min

Ohje: Valitse kuorma, jolla voit tehdä kaikki sarjat läpi.Leuanvedossa ja dipissä ei tarvitse olla sama taakka.

8x
400m run, 30 sec rest
400m run, 150sec rest

5RFT
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

RX: 155/105