Jälleen tunnin juoksusetti juoksua ja kävelyä vuorotellen. Teki persukselle hyvää, lihat vähän aukesi :)

Set 1 - 12reps @ 50%
Set 2 - 10 reps @ 55%
Set 3 - 8 reps @ 60%
Set 4 - 6 reps @ 70%
Set 5 - 4 reps @ 80%

AMRAP 5:

Seated L-Sit Legless Rope Climbs

Rest 1 Minute

AMRAP 2:

Rope Climbs

Pre-WOD:
-1 Rep Squat Snatch every 30 seconds for 15 minutes

WOD:
-30 Reps for time: Squat Clean to Overhead (155/115)

Post:
-Tabata Situps-100 reps in as few sets as possible

65# for Squat Snatch movement. #95 for Squat Clean to Overhead.

15-20min AMRAP
- KB swings x 16
- lunge ISO holds x 30sec e/l or 2 x 15 sec holds
- Spider-man push-ups or incline x 12
- Toes2Bar or hanging knee/leg raises x 8

For Time:

50 GHD Sit-ups
25 Dumbbell Front Squats (50/35)’s
5 Rope Climbs (15-ft.)
25 Dumbbell Front Squats (50/35)’s
5 Rope Climbs (15-ft.)
25 Dumbbell Front Squats (50/35)’s
50 GHD Sit-ups

Kilos: (22.5/15)’s

Tempaus 3 x 2

6 min AMRAP
3 käsilläseisontapunnerrusta
6 burpeeta

2 min tauko

4 min AMRAP
1 köysikiipeily
6 punnerrusta

2 min tauko

2 min AMRAP
PEP

1RMs
Back squat

3 kierrosta
300 m juoksu
30 boxjump
20 linkkuveistä
10 wallball