100M sprint on the minute for 8 Minutes Warm-Up - Record your fastest/slowest:
:14 seconds - fastest
:18 seconds - slowest

WOD:
4 rounds, each 2:30
- run short block
- max wall ball shots (10 lb)
- 1 min. rest in between lines, record total wbs.

Push Press 3-3-3-3-3 Warmup
65-75-85-95-105

WOD:
16 min. Team AMRAP
20 box jumps (24")
30 DB Push Presses (30 lb)
40 Air Squats

Teams of 2, switch off every 5 reps

Results: 4 rounds, 10 box jumps.

10 rounds:

10x pushups
15x situps
10x weighted lunges (35# db)

Linda with a friend:
Partner A – 10 deadlifts (1.5 x BW*)
Partner B – 10 deadlifts
Partner A – 10 bench press (BW*)
Partner B – 10 bench press
Partner A – 10 power cleans (0.75 x BW*)
Partner B – 10 power cleans
400m run together
Partner A – 8 deadlifts
Partner B – 8 deadlifts
Partner A – 8 bench press
Partner B – 8 bench press
Partner A – 8 power cleans
Partner B – 8 power cleans
400m run together
Continue decreasing by 2 reps each round and end with a 400m run.

used weights:

225# for DL
135# power cleans
155# weight lifting

60 min
Warm up
A. HSP week 4, day 2
Back squat 8x52.5 8x57.5 8x60 8x65
Front squat 5x45 5x47.5 5x52.5 5x52.5

B. Weighted pull up x 3-4 reps
4x10 3x12.5 3x12.5 3x12.5

C. Takareisikone
10x15 10x15 8x15

Telinevoimistelukurssi, 10. kerta
90 min
alkulämmittely
permantoakrobatia
parivenyttely
käsilläseisonta
voltti patjalle

15 minutes to establish a 1RM Split Jerk.
150#

-then-

5 rounds for total working time:

25 Jumping Squats @ 45# DEMO VIDEO
20 KB Push Press @ 24/16kg (2 KBs/2 arms)
15 Pullups

35# kb's
55# help pu

Skill: 2 ladders of strict pull ups

Strength: Front squat 5×2 – 1 & ¼ squat (full squat then come up ¼ of the way and then go back down then up all the way back up for each rep)
Bench press 3×3 (progressive weights)

Wod: 4 rounds for time
10 Front rack lunges (athlete must be able to complete all 10 lunges without putting the bar down)
400m run

50 Box jump 24/20
50 Jumping pull-ups
50 Kettlebell swings 35/28
50 Walking Lunge (each leg is a rep)
50 Knees to elbows
50 Push press 45/35
50 Back extensions
50 Wall ball shots 20/14
50 Burpees
50 Double unders

ROW
WALL BALL 25
UPRIGHT ROW 10
ROW
WALL BALL15
UPRIGHT ROW 20
ROW
WALL BALL 25
UPRIGHT ROW 20

something like that, my mind is a blur

Skill
Some DUs + HS hold + HS walk
My handstands are getting better!

Strength
3x3 Deadlifts 120kg (3mins rest)
Heavy!

WOD
5 rounds for time of:
2 Bar Muscle ups
10 Power Cleans (60kg)
200m Sprint
This was awesome! It was supposed to be 5 muscle ups but I just forgot.