400m run with 45# plate
50 power cleans 135/95#
75 box jumps 24/20"
100 alternating dumbbell snatches 50/30#
75 SDLHP 2/1.5
50 burpees
400m run with 45# plate

Dagens Team WOD
8 rundor på tid:
5 Pullups
10 KB Swings 32/24 kg
10 Wallball 9 kg
5 Burpees

Avsluta med 300 D.U

Christoffer Bierich + Jari Rosenström Time 27:07

50/40/30/20/10 Diamonds push ups, Lunge Jumps per leg.
10 wall climbs and 10 strict chin ups between number changes.
So 50 diamonds and 100 Lunge Jumps, then 10 wall climbs and 10 chin ups.
Spicy 🌶😎

For time:
Run 800 meters
50-40-30-20 and 10 rep rounds of the couplet:
Double-unders
Sit-ups
Run 800 meters

Total 90min
WU: 1000m row, 3 rounds: 20 abs, 20 backs, mobility
B. Olympics
4x2 hang snatch, 4x1 hang snatch
2x17,5 2x20 2x22,5 2x25 1x25 1x27,5
Lisäksi muutama epäonnistunut nosto
C. Strength
HBBS, Wendler week 5
D. Post Workout
500m row

Total 90min, Jyrkin tunti
A. WU: 500m row, 3 rounds: 15 abs, 5 explosive push-ups, 15 backs
B. Olympics
Lämmittelyssä taitoharjoitteena snatch pull + power snatch + OHS kahden 1,25kg kiekon päällä seisten > tasapaino
Nostot maasta, painot
20kg, 25kg, 27,5kg, 30kg
C. Strength
Snatch pull to hip + shoulder raise
10x35kg 10x37,5kg 8x40kg 8x45kg
D. Post workout
3x10 T2B
3x8x10kg weighted situps with leg-support

5 Skillion Hill Sprints (approx 200m)

Rest as required between sprints.

Total 100min, Jyrkin tunti
A. WU: 500m row, 3 rounds: 10 KB swing 16kg, 15 situps, mobility
B. Olympics: Clean & Jerk
1 RM, 47,5 kg PR
Front Squat
Post workout: 1000m row
Shoulder rehab with KB 1x2x4kg 2x2x6kg 2x2x6kg

Wendler week 5

Shoulder Press Challenge Lift 4

then:

5 Rounds of:

10 Body Weight Dead Lift

10 Hand Release Over-Bar Burpee

200m Run

I hate running. The end.