Warmup:
3 rounds
40m broad jump
10 pushups
10 T2B

Team WOD:
30 min AMRAP

400m run

10 wallballs (14)
5 over the box burpees (20)
3 rope climbs

Warmup:
4 rounds
20m high knees
10 squats
20m butt kickers
20m broad jump

Did 8 strict pullups!!!

WOD:
1 mile run w/medicine ball (14)
60 burpee pullups (did jumping pullups from ground)
800m run w/med ball
30 burpee pullups
400m run w/med ball
15 burpee pullups

42:30

4 strict pullups after workout

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Warmup:
500m row
100 easy
100 sprint
100 easy
100 sprint
100 easy

20 min skill work
9 strict pullups!!
4 strict pullups
5 ring dips
worked on HSPU

WOD:
Isabel
30 snatches for time
3:40 w/ 45#
went light on weight to work on form

2 sets of 4 strict pullups after workout

2-3 SETS FOR QUALITY
1:00 Childs Pose Lat/Prayer Stretch
1:00 KB or Lacrosse Ball Calf Smash
1:00 EZ Bike/Jog/Row

Warmup:
2 rds
10 wallballs (14)
10 GHD situps
5 HSPU (pike position on bench)

Strength:
Back squat
5x45% 65
5x45% 65
5x60% 85
5x75% 105
5x85% 120
5x90% 125
5x90% 135
new max should be around 150

WOD:
For time:
50 PU
10 SU
40 PU
20 SU
30 PU
30 SU
20 PU
40 SU
10 PU
50 SU
800m cash out
16:17 - finished first in class!

Every 5'min for 5 sets: For quality

5 Weighted / Strict Chin-ups 4"sec Hold on top

5 Strict or Kipping HSPU (3"sec Negative)

5 Ring dips (2"sec hold at top and 2"hold at bottom)

E2MOM 10min
- Rive+Työntö 5+5
- Askelkyykky taakse x 10

AMRAP 10
2-4-6-8-10…….
- Am. Heiluri
- Burpee

CORE
3 kierrosta:
- Linkkari 30sek
- Russian twist 30sek
- Russian sit up 30sek
- Sivulankku 30+30sek
Huili 30sek

Front squat 5 RM (from ground), then 3x3 @ same weight

Tasasykkeinen peruskestävyysharjoitus
__
LÄMMITTELY

3 kierrosta:
1min ergo (vaihtuva)
8+8 selän kierto seinää vasten
16 askelkyykky taakse ristiin
16 GTOH levypainolla
16 kuollut ötökkä
__

HARJOITUS (Peruskestävyys, 60-70%/HR max)
9x4min vaihtuva ergo, 20s lepo/vaihto

Peruskestävyysharjoitus. Vaihda ergometria lepoajalla.