3 rounds of:
30 GHD situps & 30 back extensions
My body was feeling too tired and sore and beat up to do a heavy or long WOD... I needed a short and more midline type workout. I was feeling like I could have a slight pull in the lower back, my neck has a tweeked nerve and I'm just taking longer and longer to get loose and ready.
This WOD felt pretty good
Post WOD:
worked on tilt up to handstand and open handstand holds.. a couple tiny handstand walks as well.
ran the dog in the snow post gym.

Weighted dip 5-5-3

Warm-up:

3:00 min light bike
3:00 min light row

Right into
3x
1:00 min bike @ 80% Watt
10 Staright legged deadlifts with dumbbells
5+5 Samson lunges

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Bike workout

“As many reps as possible” in 50:00 minutes of:

Bike erg 5:00 min @ 75-80% watts
500m row
30m Walking lunges

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Bonus:

4 x 20+20 Supported wrist extensions, light

Banded deathmarch with wallball in bearhug,
accumulate 12:00 minutes

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2rds
20 high knees
20 big arm circles 10 f/b
20 heels to rear
20 knuckle dragger

WRK(25)
5 giant sets-
10 single arm devil press
15 toe to pole(anchored leg raise)
20 dumbbell hopovers
200m suit case carry-change hands at the 100m mark
rest no more than 1:30 rest after each round

Finisher
100 russian twist
1:00 samson

15min AMRAP
20cal row
20m box over sandag carry
20 sandbag over the shoulder
20 kb swings
20 sandbag clean

12x every 90sec

1x squat clean + 2x hang power clean

Increase weight every second round.

Fook Yersel Friday
Think we need CSI in The Den because that was murder😩
5 Rounds for time.
10 wall climbs
1 minute Assault Bike ( Time spent below 80 RPM don't count).

4x6 @60%

Back squat 7-5-5-3-3 reps

A:Snatch max
B: Cean and Jerk max
C: Snatch pull max