WOD - For Time:
- 1000m Row or 1200m Run (I ran)
- 80 Air Squats
- 60 Sit Ups
- 40 Push Ups
- 20 Pull Ups

Pre-WOD:
5X2 Strict Press (90%)

WOD:
7 minute AMRAP (#185/135# , 2:1 Pull Ups + Ring Dips):
- 1 Shoulder to Overhead, 1 Muscle Up or 2 Pull Ups, 2 Ring Dips
- 2 Shoulder to Overhead, 2 Muscle Up or 4 Pull Ups, 4 Ring Dips
- 3 Shoulder to Overhead, 3 Muscle Up or 6 Pull Ups, 6 Ring Dips
... etc

5 rounds + 3 STO. Started 135#, after Round 3 had to drop to 115#, Pullups and Ring Dips.

Pre-WOD:
1x20 Back Squat (Add 5% On Last Weight Used)

WOD:
"Death By 10M"
- Minute 1 ... 10M Shuttle Sprint
- Minute 2 ... 20M Shuttle Sprint
- Minute 3 ... 30M Shuttle Sprint
... etc.
Until cannot complete shuttle run ladder within 1 minute cap.

Post-WOD:
100 Sit Ups

115# for 20 reps, knee flexibility greater and stronger. Just happy to be able to run. 5 months ago, I would have thought this impossible.

KB Triceps Extensions: 4 x 10. Rest 60s.

Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

150 min

1.Skill
A. HSW practice for 15 min
B. RMU practice for 35 min
- Progressions
- MU x 1 rep + attempts

2.JG SC 16.3.2018
A. 3 rounds:
30 sec. straight arm plank
30 sec. straight arm unilateral plank, lift left hand + right foot
30 sec. straight arm unilateral plank, lift right hand + left foot
30 sec. side plank / side

3.Weightlifting from ATP PS 16.3.2018
A. 8 - 10 sets of 1 jerk, go. e. 60-90 sec

1. Conditioning from ATP E 16.3.2018 A. 10 rounds of: 1 min on, 30 sec off (total time 30 min): A1. Row 7 cal + 10 box jump A2. 8 thruster @ 30 kg + 8 C2B > 25 kg

Result 1: 10 rounds
Result 2: 8 rounds + 10 reps
173/185

Lämmittely leikkiä ja mobility

Lankkutabata

Metcon 12min
4x leukaa
4x pallo olan yli
10xhyppis

Loppuvenyttelyt

4 rounds
8 push up
8 pull up
8 dips
8 kettlebell bent over row

• For Time:
One-Arm KB Swing Snatch Dx (24/16Kg) 10 reps
One-Arm KB Swing Snatch Sx (24/16Kg) 10 reps
Handstand Push Ups 10 reps
One-Arm KB Swing Snatch Dx 9 reps
One-Arm KB Swing Snatch Sx 9 reps
Handstand Push Ups 9 reps
One-Arm KB Swing Snatch Dx 8 reps
One-Arm KB Swing Snatch Sx 8 reps
Handstand Push Ups 8 reps
Etc.
One-Arm KB Swing Snatch Dx 1 rep
One-Arm KB Swing Snatch Sx 1 rep
Handstand Push Ups 1 rep

Warm Up
20 Rev Stationary Lunges
20 Sumo Good Mornings
20 Quad Tippers ea side
20 Air Squats
20 Stationary Lunges (step forward FAR and push back hard)
20 Lateral Squats
20 Squat Stands (Hold feet entire time and work on locking legs)

3:00 ea arm
KB Pec Mob

2 Rounds (choose a challenging KB)
100m SA KB Grinder Carry down
100m SA KB Bottom Up Carry back
1:00 Dead Hang Partner Mob (Chin Up Grip)

4 Rounds ea Arm
20m SA KB OH Carry for max weight
-10 SA OH KB Windmillls @ 10m
-10 SA OH KB Squats @ 20m

Metcon
30 SA KB Alt Power Snatches (Rx 53/35) (Rx+ 62/44)
25 Goblet Squats (Rx 53/35) (Rx+ 62/44)
20 Pull Ups (Rx) (Rx+ C2B)

Mobs: 2:00 ea Lax Ball
Pec + Bully, 1st Rib, Low Back, Glutes, Calves, Arches