3 squat snatches on the minute for 20 minutes
35 x 8
40 x 9
45 x 3

PR 10#

9.2 miles

1:12:29

7:52 min/ mile average pace

Chill running day

95,#115,#125,#135,#145 x1 155

5 reps @ 65% 5RM

5 Reps @ 75% 5RM

5 Reps @ 85% 5RM

5 Reps @ 95% 5RM

5 Reps @ 105% 5RM

Rest as necessary between sets 2-3 minutes

All reps in the set must be unbroken! If you have to set the bar down then the set didn't count and the weight was more than your 5RM.

Wod

“Helen”

3 Rounds

400m run

21 Kettlebell swings 55/35

12 Pull Ups

pull up 2 rounds GP 1 round GR bands

3 x 5rm back squat 5 RM

A:

10 minuten voor 1RM deadlift

B:

3 rondes voor tijd:

250 meter rennen

150 jumprope singles

50 situps

1 rpm deadlifts = 80kg

In pairs 3 rounds for time

40 Dead Lifts
50 Pull Ups
4 rope climbs

3 x 50m sprints rubberband

Doing a "Sprint" wod

4min amraps and 2min rest in between each station

1. Box Jumps x 5 4 rounds
   Du x 20 or Su x 50

2. Hang Cleans x 5 @ 50/30kgs 7 rounds
   Air Squats x 10

3. Slam Balls x 5 8 rounds
   50m Sprints

4. Push Press x 5 @ 50/30kgs 6 rounds
   Ring rows x 10

Strength

Front Squat- Heavy 3

Jerk- Heavy 3

Gymnastics

Pull Ups – 3x max reps or 3rm weighted pull ups

Wod

Tabata Row

*Men 1000m, Female 850m
*Perform 1 burpee for every 5 meters below 1000 meters.

88lbs Front Squat
78lb Clean and Jerk
Pull Ups Green and red band
10-13-9

3 Rounds

400m run

21 Kettlebell swings 55/35 American Style

12 Pull Ups - Green and Blue Band