Pre-WOD:
- Find a 1 RM Bench Press
- Find a 1 RM Dead Lift

WOD - For Time:
"JT"
21-15-9
- HSPU
- Ring Dips
- Push Ups

Yeah, 19 minutes. BUT, completed every rep and worked good movements. No half ass! Go ahead and hate on my time. Make huge progress with kipping HSPU and kipping Ring Dips. JT is a tricep destroyer.

Insane Inflatable 5K

WL
Clean and jerk 5-5-5-5-5 reps
Conditioning
12'AMRAP
2 Clean&Jerk
4 HSPU

10-9-8-7-6-5-4-3-2-1 reps of
deadlift @50/35
front squats @50/35
shoulder to overhead @50/35
every 3min 5 burpees

21-15-9 reps for quality of:
Wall ball shots, 20 pound ball
Kettlebell swings

120 tangon yli burpeeta
+ parilla maastaveto pito omalla etukyykyn maksimilla 2/2024 lajista.

4 rounds of:
10 Hollow Rocks
20 Mountain Climbers
max effort Hanging L-Sit Hold

Score: total time L-sit Hold

135 min

1.Own skill
A. HSW practice for 10 min

2.JG SC 20.3.2018
A. 3 rounds:
60 s. kneeling thoracic twist/side
60 s. shoulder flexion pulses
60 s. passive hang
10 kip swings

B. Butterfly skill, complete:
3 x 10 box assisted bfly pu
4 x 10 single leg box assisted bfly pu
4 x 5 single leg jumping box assisted bfly pu
1 x max set of bfly pull ups - attempts

C. Own additional EMOM:
1) 6 C2B
2) 8 HSPU

3.ATP workout 21.3.2018

A. 20min EMOM:
1 Power Snatch @75-85% and 20 DU > 35 kg + 15 DU
Both movements on the same minute.

Rest 5min

B. 10min EMOM:
1) 20-25 Wallball / 20 @ 14 lbs
2) 1-3 Rope Climb / 1

Rest 3min

C. For time:
15-12-9
TTB
Box over Jump

Result: 4.27
Total time: 44.27

WOD - For Time:
- 30 Muscle Ups
or Modification
- 30 Ring Dips
- 30 C2B
- 30 Ring Dips

Post-WOD:
5 Rounds
- 10 GHD Situps
- 30 Double Unders

No modification to the modification :) All ring dips no band, all C2B no band. Worked Double Unders.

Warm Up:
3 Rounds "Cindy":
- 5 Pull Ups; Work Strict Pull Ups
- 10 Pushups
- 15 Air Squats

• 10 Min Mobility Work

WOD:
- Max Reps in 3 min; 60% of 1RM Bench Press
- 1000M Row for time