10min easy pace bike (NOSE BREATHING)
*
E2MOM x 20-30
1) row
2) bike
3) ski
4) echo
*
10min easy pace bike (NOSE BREATHING)
TARGET PK2

10mins easy cyclical work: row, bike, jog, ski or combination.

Two rounds of:
Run 400 meters
Dumbbell push press, 55lbs, 12 reps
Run 400 meters
Back squat, 225lbs, 12 reps

21-15-9
Thrusters@40
Pullups

Scaled Version
21-15-9
Wallballs shots
Ring Rows

(https://wodconnect.s3.amazonaws.com/uploads/comment_upload/image/393/keep-calm-and-love-fran-257x300.png)

21-18-15 REPS:
00:00-04:00
THRUSTER @50/35
PULL UP

04:01-08:00
FULL SNATCH
PISTOLS

08:01-12:00
POWER CLEAN
SHOULDER TO OH!

Lepo.

Sit alkaa kolmen viikon paukutus!

Syökää ja nukkukaa.

Total 105min
A.
Two sets, not for time, of:
HSPU x 5 reps
T2B x 8 reps
Lunges x 10 reps
V-ups x 10 reps
B.
Bench Press @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
(*Set 7 – 7 reps @ 75%)
(*Set 8 – 7 reps @ 75%)
(*Set 9 – 7 reps @ 75%)
(*Set 10 – 7 reps @ 75%)
Rest exactly 2 minutes between sets
C.
Front squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
Rest as needed between sets
D.
For time:
Run 200 Meters > row
5 Thrusters (165/110 lbs) > 35kg
10 Chest-to-Bar Pull-Ups > pull ups
Run 400 Meters > row
10 Thrusters (165/110 lbs) > 35kg
20 Chest-to-Bar Pull-Ups > pull ups
Run 800 Meters > row
15 Thrusters (165/110 lbs) > 35kg
30 Chest-to-Bar Pull-Ups > pull ups

Result: 17.01
Avg/max HR 182/195
E.
1000m row

course l1 trainer

Shoulder press 4 x 10

Warm Up:
R2R

3 Rounds of:
Hold bottom of squat for 15 seconds
10 Tuck jumps

PVC windmill
PVC pass throughs
R2R

Skill:
Front Squat
3 x 80%
12 Ring Dips
3 x 85%
12 Ring Dips
3 x 90%
12 Ring Dips

WOD:
14.4
You have 14 minutes to complete as much as possible!
60 calorie row
50 T2B
40 WB's
30 Cleans (135/95)
20 MU