6 min AMRAP
3 käsilläseisontapunnerrusta
6 burpeeta

2 min tauko

4 min AMRAP
1 köysikiipeily
6 punnerrusta

2 min tauko

2 min AMRAP
PEP

Strength / Skill:
3x10 Strict Press

WOD - For Time:
500M Row
400M Run
300M Farmer Carry
200M XPO Sled Push
100 Double Unders (Mod: 250 Singles)

WOD Note: Posting time is optional. Work through movements as quickly as you can.

Post-WOD:
3x15 GHD Sit Ups

AFAP (As Fast As Possible)
2 rounds for time of
100m Walking Lunges
50 Thrusters 30/20kg
400m Run

Lämmittely leikki ja mobility

Temppurata

10min amrap
4x burpee boxin yli
4x t2b
6x kyykkyä

loppuvenyttelyt

5 Ring Dips
10 American KB Swings 24/16KG
15 T2B

Tuesday 29th August 2017:

Run 5k.

Post time to comments

Competition Time - fast 5k (with after photo!!) Comment result and photo below! 🙌🏼😝💪🏼

For quality 15 min AMRAP:

• 10 supine ring rows
• 10 diamond push-ups
• 2 wall climbs

500m Row
40 air squat
30 Abs
20 push up
20 jump pull-ups

Time 5:52

4 rounds of
21-15-9
- pull ups
- push up
- front squat
for the 21reps front squat at 20kg
for the 15 reps front squat at 30 kg
for the 9 reps front squat at 40 kg

Baseline
25 Rows
25 Pushups
25 (50)Crunches/Leg Lifts
25 Air Squats

Skill Work
HS Wall Walk Ups x3

WOD
5 rounds:
:45 seconds of single unders
:45 seconds of air squats
:45 seconds of box step ups (18")
score is total reps.

round 1: 60/27/17
round 2: 70/24/17
round 3: 80/26/17
round 4: 75/25/17
round 5: 77/26/18
total: 362/128/86 or