5 x aikaa vastaan

5 seinäpalloa
7 boxihyppyä
10 naruhyppyä

WOD:
15 min AMRAP
1 (Wo)Man maker
run 100m
20 m forward sled push
20 m backward sled pull
5 GHD situps
10 GHD reverse hypers

every round add one rep to
(Wo)manmaker 1+1 , GHD situps 5+1, reversehyper 10+1, …

Saturday Leg Extra:
- 5x3 Back Squat w/3 second pause at the bottom. Full depth, practice sitting in "ass to grass" position with loaded barbell. Full range of motion.

17 year old son Jake and I headed to local YMCA to get some extra leg strength development. Legs are my weakest with years of gouty arthritis and (3) major knee injuries:
1. Collided full speed with kid in high school, hit left knee. Knee was drained and in brace for 6 weeks.
2. Lost control snowboarding in Vail as drunk twenty something and twisted left knee ... 1st and only pop I ever heard from my body; no insurance ... broke bar back ... self healed.
3. Hit by car changing a tire near downtown Dallas - 50+ stitches, tore left leg up, totaled my car and lucky to be here today.

Most of all. Working out with your kid ... priceless!

Overhead squat

Find your 5 RM

4 x 500m w/ 40s rest
5 min rest that incudes a 300m easy walk/jog.

4 x 300m w/ 40s rest
5 min rest that incudes a 300m easy walk/jog.

4 x 400m w/ 40s rest
5 min rest that incudes a 300m easy walk/jog.

4 x 200m w/ 40s rest
5 min rest that incudes a 300m easy walk/jog.

Amrap 15'
push press 3
burpees lat. 2
hang power clean 6
burpees lat. 2
front squat 6

REST DAY / OPEN GYM

8 cals row
10 pistol squats
20 du's / 50 single unders
2 wall Walks

6 sets x 3 reps @75% from 1RM

Go every 2:30

Joka alkava minuutti 10 min ajan tee;

10 boxihyppyä
1-2 köysikiipeilyä