Shoulder press 2x1

Toistot raskaita

Shoulder press 2x2

Toistot raskaita

EMOM 10

1 squat clean+ 2 FS + jerk @ 75-80%

DL: 5x5

DB Bench
Walking lunge
GHD
DB flies

4*8, rest as needed

*3 round for time *

100 DU
30 wall ball @10

TC 10'

5 rounds for time of:

50 Thrusters 25/15kg

50 Double Unders (of max 1 min)

A. Hang Power Snatches:

In 20 min work to 3 heavy sets of: 3 Hang Power Snatches

B.

EMOM16:
Min 1: 8 – 10 Kettle Bell Swings (24/16kg)

Min 2: 8 – 10 Burpees

Min 3: Max Double Unders

Min 4: Rest

Shoulder press 4x3
Toistot raskaita!!!

Pre-WOD
5x3 push press

WOD
3x5min AMRAP
2min rest after each round
10 KB swings (53#,35#)
10 box jumps (24",20")
10 HR push-ups
10 sit-ups

First class back after 5 weeks, December 21st was last class. Over holiday break caught Flu, Bronchitis ... which resulted in kicking in a Gouty Arthritis attack. Impacted both feet, right knee, both hands and wrist - EXTREME pain. Good to get back in class, slowly make the journey back to health through the pain of regaining strength, endurance and mobility. No move ... No life.