Pre-Wod:
OTMEM for 15 minutes
-2 Power cleans: touch and go

WOD - For Time:
-100 KB Swings (53/35)
-200m run for every break on KB Swings

Post WOD:
- 3 Minute Plank

Started with 135# on Power Cleans, and last 5 rounds went up to 155#. PR rep count for me at 155#. Also decided to Rx weight, so another PR for me. All reps good at 53lbs (30, 20, 20, 30). I know these are toys weights for many, so I will pull my proud to accomplish at 44 yrs of age card! Great support today from the 6:30 class.

Joka alkava minuutti 10 min ajan tee;

10 boxihyppyä
1-2 köysikiipeilyä

Cycle 1

EMOM x10:
10 Burpee Box jumps

For Time:
4 Rope Climb 4,5mt
then
3 RDS:
10 Thruster 40/25
15 Burpee BJ 60/50
20 KBS 24/16

120 min

1.Jacked gymnastics
A. 3 rounds:
- 1 round of Gymnastics Swimming
- 10 supinated lateral DB raises
- 10 DB internal - external rotations (full ROM)

B. Own skillwork:
- Ring MU progressions
- Ring MU 5 x 1 reps

C. Gymnastics Strength & Conditioning with Integrated Mobility 18.1 - Scaled (AMRAP - Rounds and Reps)
20 minute running clock:
A1: 2-5 unbroken box assisted strict ring muscle-ups > 2 singles, not UB
A2: 20s of crab extensions with 90' external rotation
A3: 5 strict HSPU > abmat + 5 kg plate
A4: 20s of bench shoulder flexion pulses
A5: 20s chin over bar hold
A6: 5 strict TTB
A7: 5 Jefferson curls (20kg/ 15kg barbell)
Result: 3 rounds + 2 MU

1. ATP workout

10 C2B
20 T2B
30 Deadlift 85/60kg
100 DU
30 Box jump
20 Burpee
10 Clean 85/60kg

Superkids

3 kierrosta

8 tiukka polvet kyynärpäihin
6 rintatankoon
4 dippiä renkailla
2 polviltaan MU renkailla

Ninjat

3 kierrosta

8 tiukkaa varpaat tankoon
6 rintatankoon
4 dippiä renkailla
2 Muscle Up tai progressio

Master WOD - December 10th

Jerk
5-5-5-5-5

21-15-9
Push Press
Over the Bar Burpees
Rest Four Minutes
Max Rep Wall Balls

2 Rounds for time :

► 800 m Run
► Max KB Swing
► Max Double Under