3 x 1-5 rengasdippi

5 x 10 sek pito dipin yläasennossa, jarrutus alas, 5 sek pito ala-asennossa

Eilinen/Lepo

Pre-WOD:
Find 1RM of:
Strict Press - #135
Jerk - #155

WOD:
10 minute AMRAP
- 30 DU's (60 singles)
- 15 Power Snatches (75# / #55)

Completed 5 rounds + 60 Singles + 6 Snatches. Strict pullups, 11 reps. Gotta improve the jerk and get more weight without having to press so much!

30 Min AMRAP;
In teams of 4, 3 working and 1 resting.
Row Max Cal
Wall Ball Max Reps
Pull Ups Max Reps

Submit total reps, rotate and split movements in any style. Post total reps! Scale as needed.

WOD:
10 minute clock
- 1 Mile Run
- Max Hand Stand Push Up’s in time remaining

Rest 5 minutes

10 minute clock
- 1 Mile Run
- Max Hand Stand Push Up’s in time remaining

Post WOD:
Tabata Sit Ups

Around 7.5 minutes on mile runs, and 10 Hand Stand Push Up Negative’s each round. Completed minimum 10 sit-ups for each of the 8 rounds of Tabata Sit Ups. Can honestly say, I have not run (2) consecutive miles in 20+ years ... was good check mark for this 40 something :).

4 rounds:
14 Single DB Box Step Ups (7/7) 60/50cm 25/17,5kg
:30-45 Heel Bridge
1min Rest

"Holleyman"

30 rounds for time of:

5 Wall ball shots, 9/6kg
3 Handstand push-ups
100/70kg Power clean, 1 rep

TC 35.

Last 28. May 2019

*Jos teet Wodilla niin tule 20 minuuttia ennen tunnin alkua.

Pyörää/Hiihtoa/Soutua 12 minuuttia erittäin kevyesti.

Venytä Latsit, reidet, lonkat.

Rivet sit hyvällä Formilla.

descending from 12 reps, working warm up (12-10-8-6)
perform 5 sets of 5 reps at a greater weight than the previous week 2.5 - 5kg .

descending from 12 reps, working warm up (12-10-8-6)
perform 5 sets of 5 reps at a greater weight than the previous week 2.5 - 5kg .

Front squat 1 RM, then sets @ 80%, 60%, 40% (choose reps)