5 sets:
100 ft Plate pinch farmers carry (something difficult for 100ft that you can do unbroken)
10 strict Knees to elbows
10 Alt. Single leg Romanian Deadlifts holding light dumbbells in each hand (5 reps per leg each set)

KB Shoulder Press
5x8+ 10 s Overhead Hold

Set Every 2,5 min

Hill Sprints
6 Sprints, Every 2,5 min
All Out Effort!

Friday 30th August 2018

Aerobic capacity
4 Rounds for Time
500 meter Row
400 meter Run
Rest 3 minutes between rounds

Score is total time, including rest, to complete all four rounds.

Pystypunnerrus otsalta 5x8 (kapea ote)
Suorinjaloin mave 5x8-12 (huom! sumoasento)
Merkkipenkki 4x4
Etukyykky 5x10 (kevyt)

Koita kaataa keilaamalla kuntopallolla vesipullo (löytyy kierrätysastiasta)

Aina kun pullon saa kaadettua, saa tehdä skin the cat - liikkeen

Salin ohjelmointi

5 kierrosta:

300 m soutu parin kanssa vuorotellen

4-5 sets:
100 ft. Heavy sled push. Should be a steady march.
100 ft. Heavy Dball carry. Something you can do unbroken.

Rest as needed between sets.

Vacation Travel WOD:

(6) Rounds
- 10 Air Squats
- 10 Push Ups
- 10 Sit Ups

Completed this in the Nashville Hotel Weight Room. My older middle sister joined us to get a little exposure to CF. I continued my rounds until everyone else finished, completed (8) rounds. Post WOD we walked the hotel hallways and stairs as it was raining in Nashville that morning.

• 6 Sets of:
D-Ball/Sandbag Bear Hug Carry (60Kg) 100 m
1’ rest each sets