10kg weighted pull up

A.M.R.A.P. 12'
► 15 Snatch
► 15 Burpees facing Bar

Kaksi tempausta joka minuutti

( Wod )

EMOM 14
Even : 1 x Clean & Jerk. Climbing Heavy
Odd : 30 Double Unders

Turkish get up: 3 x 5+5

Pre-WOD:
Work up to a heavy set of a 3 rep bench press

WOD - 3 Rounds for Time:
- 400 Meter Run
- 12 Dead Lifts (#135/95)
- 9 Hang Cleans
- 6 Push Jerks

Happy with 115# ... progress. First 400M (3) round workout for 2013. Last workout, I rowed instead - so some progress for this ordinary average dude. Running sucks the life out of me ... that means ... better get f'n better at it :)

Kahvakuula
Rive&Työntö

ENGINE
2 sets of:

10min Row (PK)
Into,
10min AMRAP (VK)

• 12 Cal Echo
• 12 Cal Ski

Strength / Skill:
Back Squat
10-8-6-4-2
Note: As heavy as possible.

WOD - 10Min AMRAP:
- 30 DU
- 15 KB Swings (53,35)
- 10 T2B

RX. Four rounds + 30DU + 15 KB Swings + 1 T2B

Tramppahyppelyä
Jännehyppy
180^o kierrehyppy
360^o kierrehyppy
Lentokuperkeikka
Etuperin voltti
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