For Time: Start with 4 Burpees and then complete 4 Burpees on the minute
-20 Thruster (95/65)
-20 Sumo Dead Lift High Pull
-20 Push Jerk
-20 Overhead Squat
-20 Front Squat

Pre WOD
5x3 Bench Press (75-85-85-95-105)
5x3 Deadlift (145-155-165-175-185)

WOD
30 hand release push ups
30 t2b
20 ring push ups
20 2tb
10 clapping push ups
10 reverse sit ups w/ extension

10 Minutes of Deadlifts
85% of max
3 Reps Per Min, Every Minute

245

10 Rounds (30 Reps)

then...

Glute Ham Raises
3 Sets, 5 Reps

Morning: 30 min cycling

Afternoon: 120 min

1.JG PP 20.6.2018
A. Warmup
2 rounds:
- 10 scap pull-ups
- 30s bent arm shoulder extension (180)
- 10 scap push-ups
- 30s bent arm shoulder extension (neutral)
- 30s banded lat stretch on each side

B. Bent Arm Push / Pull Strength
2 rounds:
- 4 unbroken strict weighted chin-ups - 15 15 kg
- 4 unbroken strict weighted ring dips - 10 10 kg
- 10 l-sit press to shoulder stand > 3 x 8 headstand tuck, straddle & pike
- 10 chest to ring pull-ups
- 10 wall facing strict handstand push-ups > abmat + 15 kg plate & 24" box
- 10 strict pull-ups with a 3s negative
- 10 strict parallel bar dips with a 3s negative

2.Own skill
A. HSW practice for 10 min

3.CF JKL wod 20.6.2018

For time
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

wow! didnt expect to walk funny afterwards. running backwards really smokes the quads.

Shoulder Press- 5×3 @ 70-75% of 1rm @65#

Then,

21-15-9

KBS 1.5/1p

Toes 2 Bar

Box Jump 30/24 @24"

1 mile run
75 Double unders
800m run
50 Goblet squats 1.5pd
400m run
25 GHD sit-ups
200m run
25 GHD sit-ups
400m run
50 Goblet squats
800m run
75 Double unders
1 mile run

1 mile run
75 Double unders
800m run
50 Goblet squats 1.5pd
400m run
25 GHD sit-ups

Only did half of my Endurance WOD due to interruption... was supposed to do 200m then go back up ladder.

Clean and Jerk
5-5-5 (Touch and go if advanced, standard if not)

AMRAP 10 Minutes
4 Handstand Push-ups/8 Push-ups
8 Toes to Bar
12 KB Swings (70/53)

?

100 Burpee's for time

Ref 12.1, I did 72 @7:00 min, today I did 82 @7:00 min, thanks to all the hard work endured by my friends at Epicenter Crossfit!