60 min

1.Conditioning
A. EMOM for 36 min, 6 rounds:
1) HSPU 8 reps
2) Row 8 cal
3) C2B 8 reps
4) Alternating reverse lunges 12 reps/side x 25 lbs
5) T2B 8 reps
6) AB 6 cal
171/184

2.5 min AB

5 runder af 15 eller 20 push-ups.
imellem hver runde SKAL der holdes et minuts pause.

Skriv om du valgte 15 eller 20 i kommentarfeltet, når et antal er valgt skal workoutet laves med det antal.

Push-ups skal være unbroken, fejles en er workoutet slut.

7-5-3-5-7

10 min Skill Work “you pick your weakness”- OHS with PVC

3 singles per DU

For Time:

50 Burpee

10 Double Unders

40 Burpee

20 Double Unders

30 Burpee

30 Double Unders

20 Burpee

40 Double Unders

10 Burpee

50 Double Unders

Not thrilled with my time, but I survived. Looks reasonable, runs tough.

For fun

Row 30s on 30 off

Shoulder Press Challenge L-10 “only 2 to go”

WOD: For Time

20 Deadlift 135/95

200m Run

20 KBS 1.5/1pood

200m Run

20 Front Squat 135/95

200m Run

20 Burpee

200m Run

20 Pull-up

200m Run

Box Jump 24/20

200m Run

20 Lunges

200m Run

17:02......... Stupid front squats got me. I wasted too much time on these. Now I know what ELSE to work on.

Niskaste Te- Otteella raakatyöntö (te%)

3x60%, 3x65%, 3x70%, 3x80%, 2x3x85%

Tempaus Mave (ei ojennusta) + Tempaus polven alta

2 x (1+1)x70%, 2 x (1+1)x75%, 3 x (1+1)x80%, 1+1x85%

Takakyykky 4x3x75%

1 pood Sumo Deadlift High Pulls
Rest 1 Minute
Squats
Rest 1 Minute
Pullups
Rest 1 Minute
Pushups
Rest 1 Minute
Situps

Perform a tabata for each exercise. The lowest rep count in an interval is the score for that movement.

SDLHP- 11
Squat- 14
Pullup- 6
Pushup- 7
Situp- 10