16 - 12 - 8 - 4
Ring Dip
Front Squat 60/42kg
Fot Time

5 x 20 m kelkantyöntö pareittain: Kun toinen pareista työntää, toinen lepää.

Sen jälkeen 3 x 200 m juoksu + 20 m hollow kierintä

Back squat 3x8 (70%), 1x5 (75%), 2x2 (80%), 1x5 (85%)

Overhead Squat – Heavy Set of 3

3-3-3-3

Then,

EMOMx12, Alternating:
Min 1: 12 KB Front Rack Lunges
Min 2: 12 Deficit Pushups
Min 3: 12 DB Box Step-ups
Min 4: 40 second Plank Hold

*** Deload Week ***

A.
Conditioning
"Kelly Rowland"
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps
30 Wallballs (20/14)

B.
Midline
3 Supersets:
1 Minute D-Ball Hold
20 GHD Sit-ups
Rest 2 minutes between

6 sets x 3 reps @75% from 1RM

Go every 2:30

Pre-WOD:
Work up to a heavy 3 rep max Back Squat

WOD :
- 8 rounds Tabata Wall Ball Shots (20/14#), record minimum round of reps
- 10 second rest

- "Annie" 50-40-30-20-10
- II Unders
- Sit Ups

RX'd double unders from half of 30 on down ... as in single, double under, single, double under ... getting better, getting there ... making progress. Working to have II Unders off my list to be RX at!

Pre-WOD:
- Heavy Snatch Triple (3 Reps, Touch & Go)
- Finish with 1 O/H Squat

WOD - 12 Minute Clock:
- 50 Wall Ball Shots
- 40 T2B
- 30 Burpees
- 20 HSPU
- Max Reps (Ground to Overhead) in time remaining (#115/85)

Note: Record weight and reps of ground to overhead for scoring.

Soul crusher for this average Joe. Nothing left for HSPU :)

16 - 12 - 8 - 4
Ring Dip
Front Squat 60/42kg

Joka alkava minuutti 10 min ajan tee;

10 boxihyppyä
1-2 köysikiipeilyä