EMOTM: Push clean thruster 53# for 10 min

.Rowing: Total 25060 sec row, 50, 40,30,10,20,30,40,50 with rest between

Warm-up Drills
Run 800m
2 Rounds for Quality of:
5 x KB Sumo Deadlift High Pull (20kg)
5 x KB Swings (20kg)
7 x KB Goblet Squat (20kg)
7 x Burpees
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch
**Focus on the progression of technique from KB Deadlift to KB SDHP's to KB Swings in the warm-ups. Set-up is critical, attempt to apply what we've covered recently with stance and positioning (especially on the KB's decent) during today's WOD.

''Helen'' (06.26.2012)
Complete 3 Rounds for time of
Run 400m
21 x KB Swings (20kg)
12 x Pull-ups
18:17

''Temper Tantrum'' (06.26.2012)
Complete for time (optional, must be done outside in loading dock)
100 x Jumping Slamballs (20lbs)
6:45

-50 pushups
-50 DL 50/35
-50 jumping lounges
-50 Hang power clean 35/50
-50 TTB/leg rise
-50 pushpress 35/50

Juoksu prikulleen ohjeiden mukaan :) oli tosi kivaa! Mutta kyllä 3min on yllättävän pitkä aika :D sykkeet oli hyvin max 150, keskiraskas noin 170 ja maksimi 195. Meni tosi nopeasti kun oli minuuttipeliä :D

For time
1000m row
15 push ups
15 hollow rocks
750m row
12 push ups
12 hollow rocks
500m row
9 push ups
9 hollow rocks
250m row
6 push ups
6 hollow rocks

AMRAP 10 min
9 115lb thrusters
1 rope climb
halfway through round 2 I dropped to 95 lbs

5x5 @195# Benchpress

5x5 @195# Benchpress

1) muscle snatch + behind the neck strict press + drop snatch + ohs: 3 x 2+2+2+2
2) high hang snatch: 3 x 3
3) hang snatch: 6 x 2
5) push press + push jerk + split jerk: 6 x 1+1+1

Endurance
800m Run TT - 2:36
Could have pushed a lot harder.