10 Minute EMOM

7 thrusters @ 95#
7 pull ups

Row 500 meters, run 400 meters, then 21-15-9 push press 95#, front squat 95#, pull-ups, GHD back extensions, then row 500 meters, run 400 meters.

Total workouts of the year 2019

Total workouts: 349
Total workout hours: 661
Training days: 277
Rest days: 84
Sick days: 4

Strength & conditioning
Total metcons: 123
Total aerobic work: 5025 min
Squat: 69 230 kg

Gymnastics
MU - 1970
BMU - 600
BFLY - 4620
BCTB - 855
HSW - 2155 m

Recovery
8+ hours of sleep: 198 days
Avg. time to bed: 22:35
Avg. time asleep: 7 h 50 min

Abs:

15x5
Crunches
Reverse Crunches
Flat V-ups
V-ups (L) V- ups (R)
Bicycles- 30
Plank: 60 sec
V-up Hold: 60 sec
Russian Twists 40

Butt & Thighs
30 Straight Kickbacks LR
5 L Pulses LR
20 L Kickback Crossovers
20 Outter Kick Ups
20 Inner Kick ups
20 Large Circles
20 Large Circles Reverse
Ballet Points

SS B

12 deadlifts 60 kg
12 pull-ups
12 burpees
9 deadlifts
9 pull-ups
9 burpees
6 deadlifts
6 pull-ups
6 burpees
3 deadlifts
3 pull-ups
3 burpees

Nedled to stop...afterski 9 pull-ups. Didn't feel okay.

Open 14.1
10min AMRAP
30 DU
15 Power snatch (75/55)

1. Didn't redline at the end, but stayed smooth through DUs.

10 minutes AMRAP:

30 double-unders
15 snatch (65 lbs)

DL 3x5@60-67,5-75%
Shoulder press 3x5@60-67,5-75%

Four Rounds of the Following WOD.
Can done individually or in Groups.

20 - KB swings #53
20 - Burpees
20 - Dumbbell Snatch #50
20 - HO Push Ups
20 - Wall Ball #20

10 min. AMRAP
30 Double Unders
15 Power Snatches (75/55)