SWOD

Push Jerk 5,3,1 (75,85,95%) 135lbs

WOD

"Angie"

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

PR'ed by 3 mins woot!

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

Pretty disgusted with this score.

For time:
1arm pullups w/ 2 green bands
Front Squats w/#25 med ball
TTB= feet to rail
400M Run
30 Pullups
21 Wall Ball
800M Run
30 TTB
21 Wall Ball
400M Run
30 Pullups
21 Wall Ball

For time:
400M Run
30 Pullups
21 Wall Ball
800M Run
30 TTB
21 Wall Ball
400M Run
30 Pullups
21 Wall Ball

Atlas Stones to Shoulder:
6 @ 95#
5 @ 115#
4 @ 125#
3 @ 150#
2 @ 175#
2 @ 200#

For Time:
5 Rounds
10 HandStand PushUps
10 Toes 2 Bar
10 Box Jumps 30"

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.