Total 90min
A.
2 rounds
200m row, 10 box jump 24", 6 strict pull up, 10 alternating pistol squat, HSW practice
B.
1. Tempaus kapea ote 4 x 3, 50%-70%
3x20 3x25 3x27.5 3x27.5 3x27.5
2. Take 15-20 minutes to build to today’s heaviest Clean & Jerk
C.
For max reps:
2 Minutes of Ground to Overhead (205/135 lbs)
Rest 2 minutes
2 Minutes of Ground to Overhead (185/125 lbs)
Rest 2 minutes
2 Minutes of Ground to Overhead (165/115 lbs)

Results
1. skaalattu 45kg, 6 reps
2. skaalattu 40kg, 9 reps
3. skaalattu 35kg, 12 reps
D.
Two sets for times:
Row 500 Meters
Rest exactly 90 seconds

Results
1.51.4, 1.54.7
E.
700m row

21-15-9
thrusters pullups

For Time:

20 Back Squats (Rx 185/115)
400 Meter Run
35 Overhead Squat (Rx 95/65)
400 Meter Run
50 Air Squats
400 Meter Run

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13:03. Pretty pleased with that. I used 155 for back squats and 75 overhead. I have a feeling the hips are gonna be sore tomorrow.

Back Squat 3x2@90%
12 minute AMRAP
6 Pushups
9 Slamball
12 Overhead squat. 35lb

WOD:
20 Back Squats (Rx 185/115)
400 Meter Run
35 Overhead Squat (Rx 95/65)
400 Meter Run
50 Air Squats
400 Meter Run

Post WOD:
40 Toes-to-bar

Used 155lbs and 75lbs respectively finishing somewhere around 15:30 - good enough for last place - tried to work on form but endurance needs to be built up for sure. We should start some Crossfit endurance training or something

Tabata training; seated row, 19kg

5x Kettlebell complex:
- 30m Walking swing (12kg)
- 10x Goblet squat (20kg)
- 10x each arm, Deadlift (20kg)

3x
Straight arm dumbbell plank row (4kg db, 10x each arm)

3x
Med ball shoulder pass (6kg)

3x
- 10x plate swing (2x 5kg barbell plates)
- 10x overhead squat (10kg barbell plate)
- 10x barbell bench press (10kg)

3x
Pallof band press (red band, 10x left, 10x right)

Day 2 of my new schedule! The kettlebells were a bit hard on me, but in the end I felt great and loved my schedule. Quite challenging!

Weighted chin up 5x3

Superman curls 12-10-8
Pause 1 second at en of movement
15 breath pauses between sets

Db incline chest press 12-10-8
15 breath rests

For time:
50 Box jump, 24 inch box (step-ups) 5 lb. weight
50 Jumping pull-ups
50 Kettlebell swings, 27.5 lbs.
Walking Lunges, 50 steps
50 Knees to elbows
50 Push press, 45 pounds (Bent row)
50 Back extensions
50 Wall ball shots, 20 pound ball (10 lb. ball available)
50 Burpees
50 Double unders (100 jumping jacks)