Complete 21 - 15 - 09 reps of:

Deadlift 225lbs
Hand Stand Push ups

Result:
08:43!!!

Deadlifts are not my strongest... however I video taped myself for this WOD and I can say have improved A LOT!, maintained good posture throughout 90% of the WOD.

I was actualy aiming to finish it around 11minutes so I'm really REALLY peased with the result!!!

You can check out the video of me doing this WOD:

ran out of memory space at the start of the 9 deadlifts... :/ sorry about that!

7 rounds of 3 reps, push press...increasing weight each round.

On my last round I was able to do 115#x2 and the 3rd time, just couldn't get it. I decided to try one last time and failed. :(

Oh well, it will be something to work towards next time this WOD comes around. :)

Strength:
Back squat 3x10 at 140kg
Bulgarian squat with double 32kg kb 3x8
Conditioning:
2-4-6-8-10 ring muscle ups + before every set 10x10m shuttle run with burpee at the end

EMOM 16'

16/12 Calories Row
12 Pull Ups
10 Burpees
30" Hollow Rock Hold

do 5 sets of 3 reps
after each set do 10 glute bridge w/ KB 24/16kg

6 rounds
5 clean&jerk
10 pull ups
20 push ups
40cal row

200 Double Unders

100-200 for time: 2:43

3 5-minute rounds for max reps at each station:

• From 0:00-2:00, run 400 meters then double-unders
• From 2:00-3:00, 35-lb. dumbbell push jerks
• From 3:00-4:00, pull-ups
• From 4:00-5:00, 35-lb. dumbbell hang squat cleans

120 min

Warm up for 10 min

A. HSP week 11, day 1
Back squat 5x50 5x57.5 3x65 2x75 1x77.5 1x85 87.5 ei
Front squat not done

B. Olympics / Jyrkin tunti
1. Drop snatch / tankojumppa
2. Te-veto nivuselta x 2-3 + tempaus riipusta
3. Te sj
4. Mahatempaus
5. Tempaus maasta
6. Rv + työntö yhdistelmät, kuusi erilaista, paino 37.5 kg

C. Back squat
5x40 5x50 5x60 5x70 5x70

D. Stopper back squat
3x40 2x50 2x60 1x70 2x1x75

E. Hypyt nonstop kolmen boksin yli permannolla
20", 24", 30"

90 min

WU for 10 min: assault bike, HSPU, strict T2B - 7 HSPU rxd! :)

A. Skillwork: HSW practice for 15 min
MU practice for 10 min

B.1. Shoulder press 1 RM
B.2. 5 x 1 rep @ 90 % of 1 RM

CF Jkl WOD lauantai 19.12.2015

C.1. Push press 3x10 reps
C. 2. 15 reps of russian twists after each set 10 kg

D. 6 min AMRAP of:
1,2,3,4,5... reps
Ring dips
Burpees

Result: 6+1 = 43 reps

E. 3 sets of:
Evil wheels x 10 reps
Strict seated DB press 8x20 8x20 10x15 lbs
Ring push up x 6 reps