WOD by Chad Kiehl

1 Mile Run
400m Walking Lunges
1 Mile Run
400m Burpee Broad Jumps
1 Mile Run
400m Handstand Walks
1 Mile Run

• 15 minute Rest -

1000m Row
50 DB Snatches
100 Double Unders
50 Squats
100 Double Unders
50 Strict Pull Ups
1000m Row

• 15 minute Rest -

1000m Swim
100 Push Ups
100 Flutter Kicks
100 Crunches
1000m Swim

20 Calorie Row
10 Thrusters (50/35)

21-15-9
Squat Snatch (42.5/30)
Chest to Bar Pull-ups

WOD
4-6rds
10+10 KB/DB push press
10+10 OH/goblet lunge
400m run/ 200m walk

Lämmittely leikkiä: pizza lähetti
ja mobility

Selänojennus tabata 6 × 20/10

Tiiminä:
1000m hiihtoa
30× Laatikon ylitys
30x burpee
30× istumaannousua
30x rengassoutu

Loppuvenyttelyt

5 rounds:
*1 minute Row or Skierg (your 500m personal best average + 5 sec)
*50m Sled sprint (easy weight, go fast)

1 min REST between rounds

WOD: Hero "Tommy Mac"

2RFT:
- 12 Burpees
- 12 Thruster (115/75#)
- 12 Burpees
- 12 Power Snatch
- 12 Burpees
- 12 Push Jerk
- 12 Burpees
- 12 Hang Squat Clean
- 12 Burpees
- 12 OHS

Rest 5 Minutes

"Annie" 50-40-30-20-10
- DUs
- Sit Ups

Partnered with Jeff for Tommy Mac.

• 3 Round of:
One-Arm DB Power Snatch (22.5/15Kg) 24 reps
Plyo Box Jump Ups (60/50 cm) 24 reps
Handstand Push Ups 24/18 reps

Deadlift 2x15

Warm up
250m run or 12 cal bike

Then 2 rounds
Duck walk
10 Cossack squat
5 goblet squats

Backsquat
E2MOM
10-8-6-4-2
Then find a 1 rep max

WOD
500m row

@6:00
12 mins AMRAP
12 cal row
9 KBS
6 wallballs