Soutu 2000m
Puolikas Cindy
Soutu 2000m

tempaus 5x1@60%

Raakarive + raakatyöntö 5x (1+1) 60%

Strength / Skill:
3x5 Back Squat

WOD - 7Min AMRAP:
- 7 Wall Ball (20#,14#)
- 7 T2B
- 7 Burpees

Post-WOD:
- Tabata Row for total meters rowed

5 rounds + 14 reps. 771 total meters. Started to crater round 3 :) wanted 800+, so have goal for next time!

5 kierrosta

5 boxin ylitystä
5 burpeeta
5 rengassoutua
5 punnerrusta

Partner-wod ”I go, you go”

AMRAP20
-3min hs hold (accumulate)
-40 devils press 20/15kg db
-60 def.push up (-5-10cm)
-80cal row

For quality:
20 Strict Chest to bar pull-ups (pronated grip)
20 Strict Wide grip pull-ups (chin over) (Pronated grip)
20 Chin-ups (supinated grip)
*Each time you break 5 push-ups + 10 air squats
Sx: If you will be breaking more than 3 times per pull-up variation do 2-3 push-ups + 4-6 squats
*Use a band or put your foot on a box to assist so that you can do each pull-up variation in 3-4 sets max.

WOD - For Time:
- 1000M Run
- 80KB Swings (#53/35)
- 60 Box Jumps (24"/20")
- 40 Pull Ups
- 20 Shoot Through
- 200M Farmer's Carry (Heavy)

53# KBs for Farmers Carry, RX all other movements. 2 minutes behind my 18 year old son ... burned me on the run and box jumps. Like the chipper workouts, fight through and hit the finish line.

Bracing can make or break your 1RM lift.

• 3-3-3 of:
BB Back Squat
3RM
90% 3RM 3-3 reps