Deadlift 5 x 5

Wod a.
10 minute Amrap of:

15 x OHS (bar)
15 x kettlebell @ 24 kg
200mtrs

I managed 3 rounds plus 20 reps

Wod b.
30-20-10 burpees
90-60-30 skips
4 x chest to bar pullups between rounds
Time 7:49

EMOM 8

2 x Tempaus 73%

Tempausveto (2 sek stoppi 5cm irtilattiasta)

5x2x85%, 5x3x90%

Stopilla takakyykky

5x2x68%, 5x3x73%

Lisät:

3 x 10+10 Yhden jalan maastaveto
3 x max jalannosto riipunnassa

10-1 - HSPU
1-10 - Strict Pullups

• Finisher - 7 X LOP Sprints (This time I want to sprint the entire distance of the lane, minus 10 yds on each end, this will be the slow down area) Have 3 people go at a time and they will stay at the finish line. When everyone gets there, they run back for a total of 7 sprints.

Tempaus 6x1x60%

Raakarive + työntö 6 x (1+1)x60%

Deadbugs 3 x 20

WOD 1
Mainsite - Wednesday 120509
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Time: 13:07 including rest time
Probably the hardest I have ever ran in my life. To match that pace for another 800m without the 2 minute rest would probably not be easy.

Rest time was setting up for wod 2.

WOD 2
Thursday 120510
21-15-9 reps for time of:
L-pull-up - After my first set of 21 L Pullups I subbed Strict knee tuck pullups. Could not keep my legs straight and hold them out in front of me.
25 pound Weighted back extension
Time: 8:45

E3MOM x 5

5 x 1+1/2 Front squats

Day 10
For each exercise, all sets should be done with the same weight.
If you done 5 reps -> +2,5 kg

Back Squats 3 sets x 5 reps
15-> 102,5 kg
Shoulder Press 3 sets x 5 reps
15 -> 60.0 kg

Power Clean 5 sets x 3 reps
15 > 67.5 kg

1k Bike , 1 Rope Climb, 2 Deadlifts
1k Bike , 2 Rope Climbs, 4 Deadlifts
1k Bike , 3 Rope Climbs, 6 Deadlifts
1k Bike , 4 Rope Climbs, 8 Deadlifts
1k Bike , 5 Rope Climbs, 10 Deadlifts

Deadlift @ 157kg

Treeni 2: emom day
Otm 10
Odd: 5-15 huspu
Even: rest, or movement if your choice
-rest 3-

Emom 10
1 power clean&push jerk +3 high box jump. Be fast with the barbell!
-rest 3-

5 rds
Every 90s 10s max effort ski. Rest time easy pace