4 sets:
15/12cal AB
12 Alt. DB Hang Power Snatches 22,5/15kg
- Rest 1min

7 kierrosta

7 käsipaino etukyykkyä slamballin päälle
7 slamballia

6x6 (62,5kg)
Loppuun ghd selkiä ja 15kg lintillä varsoja ja olkapää.

5 rounds of:
200m run
100' bear crawl
5 manmakers (70#/60#)
*90 sec rest

Your score is your fastest round

7x2 back squats at 85% of 1RM

WOD
20min AMRAP
2 weighted pull-ups
4 GHD sit-ups
6 weighted step-ups
8 ring dips
Choose your weight and height for pull-ups and step-ups

35# strict pullups. 25# for step-ups 20". Ring Dips no band. Did not sandbag this workout, pushed the limit for myself. Good range of motion and good movements.

Huomioithan poikkeuksen kellonajassa.

Gym to Audubon park and back

150 min
Warm up for 15 min
1.Gymnastics
A. HSW practice for 10 min
- 20 m.

B. EMOM6:
1) 6 bfly pu
2) 6 kip. hspu

2.WL
A. Power snatch
Touch n go 5 RM - 5 kg
25 30 32.5 35 37.5 kg

B. Every 20 s. for 10 minutes:
Power snatch @ 5 RM weight
37.5 kg

3.Strength
A. Back squat 5 x 2
- Build to challenging weight. RiR 2-3

4.Conditioning
A. BMU pratice - 4 x 3

B. 4 Rounds for Time:
8 DB box step overs - 35 lbs
6 Bar muscle ups
30 m sled push @ medium weight - 40 kg
Tavoiteaika: 12-13 min
Time: 13.03
HR 171/184

Tiesittekö että, Tukaanin nokka muodostaa puolet linnun koko ruumiin pituudesta.