Warm Up:
- Dumpster Run
- Leg Swing (Front, Side)
- 20 Mountain Climber
- 10 Push Ups
- Hip Raises (10 double, single leg both sides)

Strength / Skill:
3x3 Clean

WOD - For Time:
- 1K Row
- 50 Wall Balls (20,14)
- 40 Burpees
- 30 T2B
- 20 Hang Clean (135,95)

Been a while, the old man got to RX one!

Clean and Jerk 1RM

2 rounds for time of:
30-inch box jumps, 20 reps
5 muscle-ups
24-inch box jumps, 30 reps
5 muscle-ups
20-inch box jumps, 40 reps
5 muscle-ups

20 sec. L-Sit Hold
20 sec. Hollow Rock
20 sec. Sit- Ups

WOD - 2014 Regional Event 4
(20Min Cap; If close to finishing ... finish regardless of time cap)
21-15-9-6-3
- Strict handstand push-ups
- Front squats (195#,125#)
- Burpees
Note: Modify HSPU as needed. Scale weight as needed.

Post-WOD:
- Legless Rope Climb Work
or
- 400M Farmers Carry (53#,35#)

54 reps of each movement! 115# for Front Squat and happy to be able to move that weight full range of motion for that number of reps. Double Abmat for strict HSPU until they failed; then switched to kipping HSPU. Arms shot from Farmers Carry so legless rope climb cratered and completed rope climb using legs. Burpees ... always a nasty movement to throw in with weighted movements and gymnastic movements.

Deadlifts 4 sets of 3

3 kierrosta

10+10 1-käden käsipaino vauhtipunnerrus
10 boksihyppy
15m askelkyykkykävely käsipainon kanssa

Eilinen harjoitus

WARM-UP
3 SETS ON A 5:00 RUNNING CLOCK…
15 Band Pull-Aparts
10 Banded Bent Over Rows*
5 Slow Banded Good Mornings
1:00 Bike

*Holding each end of the band in each hand, place feet on the band and perform the Row as you would w/ a barbell or DBs.

EXTENDED WARM-UP
3-4 SETS
3 TNG Deadlifts (Building)*
5-7 Kipping Pull-Up**

*Build to or past workout weight.
**Focus on connecting reps with push-away from bar.

-Rest as Needed b/t Sets-

3 hengen joukkueissa

4 min aikaa tehdä

20 leukaa
20 clean (15 kg)

Jos ehtii pääsee eteenpäin

4 min aikaa

20 leukaa
15 clean (20 kg)

ja taas

4 min aikaa

20 leukaa
10 clean (30 kg)