Bar Muscle UP Practice

1000m Run
30 HSPU
1000m Row

10:40

Post WOD
Prowler Challenge

2:43

1 Mile Run

36 Deadlift 95/65

36 Hang Power Clean

36 Push Press

36 Front Squat

36 Burpee

36 Box Jump 24/20

36 Knees to Elbows

36 Double Unders

This was tough. Front Squats are not my favorite,and Burpees suck anytime.

5 Rounds for Max Reps:
1:00 – Row for Calories
1:00 – Power Cleans (135/95)
1:00 – Barbell Facing Burpees
1:00 – Rest

Front squat 1-4-1-4-1-4

1 rep 90%
4 rep 80-85%

3 min rest between sets

kind of got 115lb again but not feelin it. 110lb fine though.

2 Sets of:

500mt Row ALL OUT, rest 2’
400mt Run ALL OUT, rest 2’
20/15 Cal AB, rest 2'

800m pyöräily
12 leukaa
24 boxihyppyä 50 cm
Postaa kokonaiaika

90 min
WU for 15 min
A. Skill: HSW practice for 10 min

B. EMOM for 30 min (6 rounds of):
1. 10 cal row
2. 10 KB thruster @ 2 x 12 kg
3. 5 HSPU
4. 15 KB swing @ 16 kg
5. 15 box jump

169/186

C. 20 min easy assault bike

D. 2 rounds of:
20 v-ups
20 hollow rocks
20 leg raises

5 rounds for time, of:

6 HSPU
12 C2B Pull-ups
24 Weighted walking lunge with 35lbs/25lbs dumbbells