AFAP
800m Run
50 Wall Balls (6 kg)
2 min Deadlift Hold (50 kg)
25 Deadlifts (50 kg)
2 min HSPU Hold
50 Push Press (20 kg)
2 min Pull Up Hold
125 Sit Ups
2 min Knees Above Hip

Sunday, Alone In The Den and My Evilness Gets Creative. 20 sit ups, 100 slam balls, 20 sit ups, 80 2 x 1 pood kettlebell squats ( front rack position), 20 sit ups, 60 pull ups, 20 sit ups, 40 ring dips, 20 sit ups, 20 wall climbs, 20 sit ups. 31:03.

100 box jumps against time

30-20-10 for time,
Cal Row
Thrusters @35
Burpee over rower

Complete amrap in 20 minutes of the following:

10 Chest press of body weight
20 Toes to bar
30 Hip extension

5 Rounds:

1) 5+5 24kg KB OHS
2) 5+5 24kg KB Deadlift
3) 30 sit-ups

GOAT
Harjoittele 20 -30 min jotain missä olet surkea. Vahvista heikkouksiasi.

Cracking WOD in The Den with Mrs N.
10-2 in 2s
Wall climbs
Double Kettlebell Swings (2 x 16kg/2 x 10 Kg)
Dumbbell Snatch (22.5kg/15kg)
Chest to bar pull ups.
50 single unders between number changes.
16:45 / 21:37 ![]

Emom 12min
4rds.
1.min bike/row 13-18cal
2.min GHD/Sit up x10-20
3.min DL x 5

2 min rest

Emom 12min
4rds.
1.min run 3 rds.
2.min T2B x 8-12
3.min MU/T2B/Pull-up x 1-5

2 min rest

Emom 12min
4rds.
1.min DU 45s
2.min box jump 60/75cm
3.min HSPU x 5-10

Perform 7 rounds of this triplet: (try to stay close to 1 round every 3 minutes)
10 lower back extensions with 25 lb plate on back
10 Toes To Bar
15 Med Ball Squat Cleans (20 lb ball)