Enkk 60 kg meni suht kevyesti, mutta 62,5 ei mitään saumaa... Ensi kerralla lyhyemmän kaavan kautta maximiin.

Perään 2 km soutu: 7:54,6

Molskilla käsilläseisontaa seinää vasten, leukoja, vatsojA pikku venyttelyä.

Yht. N. 1,5 h.

Invictus August 25 2014

2 rounds of:
2 turkish get up, each arm
12 russian twist
5 windmill dual, each arm
10 floor kettlebel press, each arm
12 one hand kettlebell swing, each arm
4 pistols, each leg, alternating
6 renegade row, each arm
15 sumo deadlift high pull
8 kettlebell push press, each arm
15 high pull, each arm

8 min EMOM
Every odd minute do 10 ring rows
Every even minute do 12 wall ball shots (4/10 lbs)

Go AHAP! 💪🏻😤

Floor Press
1x3 (80%)
7 set.

Warmup - 10 min, 1 min PVC mobility, and 15reps kettlebell swings, 15reps sit ups until 10 min mark

Strength - 3x2 Heavy bench press

WOD - 10-9-8-7-6-5-4-3-2-1, thrusters 40kg and sit ups for time

105 min
Warm up

A. Skillwork: MU practice for 15 min

B. 5 sets of:
Seated strict press x 3-4 reps

C. Weighted pull up
4x7.5 3x10 3x12.5 1x15 1x17.5

D. 6 sets of:
8 HSPU abmat
600 m row
Results: 3.49, 4.15, 4.11, 4.08, 4.12, 4.11 = 24.50
160/170

E. 3 sets of:
DB press 8x25 7x25 15x25
Vipunostot sivulle 3x8x10
Hauiskääntö 3x8x25

Total 105 min
1000m row
3 sets of: 10 v-ups, 10 back extensions, 10 air squat

Skillwork: BMU practice for 15-20 min, 8 sets, best blue band

A.
For max reps:
2 Minutes of Rope Climbs (15′)
Result: 6
Rest 60 seconds
2 Minutes of Alternating Pistols
Result: 34
Rest 60 seconds
2 Minutes of Double-Unders
Result: 130 + 14 = 144 :)

B.
Five rounds for time of:
30 Unbroken Kettlebell Swings (32/24 kg) > not unbroken
15 Pull-Ups
Run 400 Meters

Results: 4.51, 6.37, 6.41, 6.53, 7.06 = 32.09

C.
1000m row, mobility

10 Pull-ups
10 Push-ups
6 Rounds or AMRAP in 7 Minutes
15 Single Arm Snatch
15 Knees to Elbow
4 Rounds or AMRAP in 7 Minutes
30 WallBall
30 Box Jumps
2 Rounds or AMRAP in 7 Minutes