Pre-WOD:
5x5 Push Press

WOD - 3 Rounds For Time:
- 400M Run
- 21 DL (185#,135#)
- 12 Burpee Box Jump Over (24", 20")

Hurt, hurt, hurt - lungs were burning. Have not gasped for air this hard in a while. Good strength workout and great WOD! Really a good benchmark on how out of shape I am :)

Day 1:

20- Forward lunge

15- Basic squat

20 secs- Glute bridge

20- Backward lunge

30- Side kicks

40- Jumping jacks

20- Standing booty kicks

25- Mountain climbers

20 secs- Plank

35- Donkey kicks

30- Skater jump

20- Push up

30- Russian twists

Do three sets with a break every three exercises to complete the 45 minute workout

20 minutes of:

10 Banded Hands up
8-12 Ring Dip
5 Renegade Rows
15 Banded Lats pull down
:30 L-Sit hold

Warm Up

Strength

A)
P: Pull Up
M: Deadlift
B: Hammer Curl

B)

Metcon

Super Tabata:
Complete 40 intervals of 20 seconds of work followed by ten seconds of the indicated hold
First 8 intervals are bench dips/bench dip hold,
Second 8 are v-situps/hollow body hold,
Third 8 intervals are pullups / body to bar hold,
Fourth 8 intervals are squat jumps / squat hold and finally,
Last 8 intervals are burpees / plank hold.
There is no rest between exercises.

WOD 1:
Deadlift
2 reps for max
225 and 240

Kettlesnake:
400m run w group
10 over the log burpees
400m run

WOD 2:
50+ thrusters (45)

WOD 3:
30 fat bar snatches (45)
2x 40m fat bar front rack lunges

30 min Ergo

ja 30 min huoltoa

EMOM 15mins
Minute 1: 6 Strict C2B Chin-ups
Minute 2: 9 Push Press @60/42.5kg
Minute 3: 12 Alternating Step-ups @22,5/15kg ,60/50cm (total reps)

Goal: Have at least 30s to recover each minute

5 x 5

3-4 rounds:

10+10 one leg deadlift
20 box step ups (with KB)
10+10 shrimp squat/ pistol squat
-rest as needed-

30 reps, 20 seconds off, 2 rounds

Squat jumps
Step lunges with dumbbells
Lateral jumps
Russian twist with dumbbells
Crunches
Swimmers
Ventral hops
Plank 45 sec