Skill work:

• rowing technique
• air bike technique
• skierg technique
• talk about damper adjustment
• breathing
• strokes

Box-kyykky 8x2x65%
Maastaveto 6x1x65%
Suorinjaloin maastaveto korokkeelta 3x15 (kevyt)
Jalkanostot penkillä 3x"max toistot"
Kelkka 10 kpl "suoran työntöjä" @ 50% omapaino

Continued with the weekly challenge, 50/20/20, 40/18/18, 30/16/16, 20/14/14, 10/12/12. Today finished the diamonds and have got 10/12/12 of the chest- slappers to do. Another tough sickening morning in The Den.

21-15-9

1 käden käsipainothruster
leuanveto

“Wittman”. Rxd 7 Rounds / mod 5 Rounds

15 KB swings (53/36)
15 power cleans (95/65)
15 box jumps. (24”/20”)

Etsi 3 RM mavesta, aikaa 10 min

M)
Pull:
12-6-3-6-12

F)
Skill:
5 x 10 French Press
5 x 15 Push Up
5x 20 Banded Push Down

Metcon:
3min AMRAP
21 DL – sandbag
21 BJ
21 KB – 18
-Rest 3 min-
3min AMRAP
18 DL – Sandbag
18 BJ
18 Abmat Sit-ups
-Rest 3 min-
3min AMRAP
15 DL – Sandbag
15 BJ
30 Jump Rope Singles

30 min (5 rounds)

Round 1 (6 min)
10 squat jumps
10 push ups
10 WB

Round 2 (6min)
12 plank jacks
12 dips
12 alternating jump lunges (12 each leg)

Round 3 (6 min)
15 burpees
15 T2B
15 STO (mb, DB, or kb)

Round 4 (6 min)
15 v ups
12 box jumps
10 decline push-ups

Round 5 (6 min)
10 squats
10 HSPU
30 mountain climbers

• all rounds are AMRAP
• score is total reps for each round

30 min / 6 min for each RD

Round # 1 (6min)
10 jump squats
10 push-ups
10 WB

Round #2 (6min)
12 plank jacks
12 dips
12 alternating lunges

Round # 3 (6 min)
15 burpees
15 T2B
15 STO (MD, DB, or KB)

Round #4 (6min)
15 v ups
12 box jumps
10 decline push-ups

Round #5 (6min)
10 squats
10 HSPU
30 mountain climbers

• rest 2 min b/w RDS
• All RDs are AMRAPs *score is total reps for each round

5 rounds for quality:

Cluster + thruster x 1+3
Broad jump x 5

rest 2min between rounds

build up to todays heavy set.