5 rounds for max reps:
30 sec Airdyne or row
30 sec rest
30 sec KB swings
30 sec rest
30 sec push-ups
30 sec rest

15s on 15s off x10
1. Pull ups
2. Goblet squats
3. Push ups
4. KB Swings
5. Mountain climbers
6. Plank

60s rest between rounds

*** Deload Week ***

A.
Tempo Clean Deadlift
7 Sets of 1
Tempo: 7 Seconds Up, 7 Seconds Down

B.
Conditioning
"Ninja Turtle"
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike

Kilos - Deadlifts: 102.5/70

voimistelu

Skin the Cat

Set 1 - 12reps @ 50%
Set 2 - 10 reps @ 55%
Set 3 - 8 reps @ 60%
Set 4 - 6 reps @ 70%
Set 5 - 4 reps @ 80%

AFAP
12-9-6-3 handstand push ups
24-18-12-6 pistols
then
30 squat snatch @30

Complete for time:
1000 Rowing
50 Thrusters 15/20 kg barbell
40 ring row!

Wod Friday, 4-8-17

AEROBIC THRESHOLD RUN WORKOUT
2x3000m with 5min rest between reps

Workout Details: 500 fast, 500m slow, 400m fast, 400m slow, 300m fast, 300m slow, 200m fast, 200m slow, 100m fast, 100m slow. No rest b/t reps.

5 RFT

• 400 m run
• 30 Box Jumps
• 30 Wall Balls @9/6kg