Run 1.5 mile at 9:45 pace
swim 20 min
circuits on way back every .10 mile
6:45 pace on the run intervals

4 Rounds For Quality

• 10-15x Floor Press
• 15 Banded Face Pull
• 10/10 KB Side Bend

WU:
Can't rember

WOD:
5 rounds
400m run
15 OHS (did 35 lbs bc shoulder, did 4th set and half of 5th set as front squat)

17:10?

Warmup:
5 min flight simulator
2 rds
10 med ball cleans (14)
10 behind the head presses (30)

Strength
Clean and Jerk 1RM max = 105

WOD:
Sobrina Complex
5 rounds for time
1 deadlift (80% clean and jerk max = 85)
3 high pull shrugs
1 squat clean
2 jerks
3:43

2nd WOD:
Jackie
1000m row
50 thrusters (35 rx)
30 pullups (black band)
10:41

Warmup
2 rds
400m run
20 squats
10 pushups
5 pullups

WOD:
Hotshot 19
6 rds
30 air squats
19 power cleans (95 rx....did 65)
7 strict pullups (strict w/purple band
400m run
36:10

5x4' on 1' off
10 dbl DB hang power clean
10 steps dbl DB OH lunges
10 renegade row
Then AMRAP farmer carry for meters

Score is total m

Julkaistaan myöhemmin.

EMOM 6 @ increasing pace
1) Row
2) Air bike
+
2 Rounds
10m Walking lunges
10 banded Good mornings
10 V-ups
10 Handstand shoulder shrugs
+
2 Rounds
8 DB strict presses @ light
5 Prone PPT pulses & hold last rep (10-sec)
3-5 Pike compression slides
10m Seal walk
+
Build to workout weight for both lunges
Practice a few sets of toes-to-bars, HSPU variations and GHD sit-ups between weights.
+
@ workout weight
6 Toes-to-bars
8 FR walking lunges
4 Strict HSPU
8 GHD sit-ups
8 BR walking lunges
2 Wall-facing HSPU

HARJOITUS JULKISTETAAN SUNNUNTAINA; TULE SIIS PAIKAN PÄÄLLE!

(luvassa mm. juoksua, wall ball-heittoja ja hiihtoa)

Warm-up

2:00/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
+
2 Rounds @ empty barbell
5 Hang muscle snatches
5 Behind-the-neck snatch grip push presses
5 Hang power snatches w/ pause in receiving position before standing up
+
Build to workout weight on power snatch
* Few short sets of box jump overs, wall balls and burpees over the rower between sets
+
@ workout weight
10/7 (cal) Air bike
5 Power snatches
5 Box jump overs
15/12 (cal) Row
5 Burpees over the rower
10 Wall balls