Total 90min
A. WU&Skill work
Row for 5min 20 sec slow, 20 sec fast
3 rounds: 15 amsu,20 DU, mobility
KPU practice for 15min
B. Strength
Push press, Wendler week 3
C. Metcon, for time
3 rounds
10 thruster 30kg
10 KB swing 20kg
10 burpee
1 min rest between rounds, then 3 min rest
then
1min ME DU: 62
1min rest
1min max row for calories: 18 cal
E. Post WO
1000m row
3x15 back raises

Friday 11th May 2018

Endurance:

Death by 2 Calories Row

Death by 2 Calories AB

Death by 2 Calories Ski erg

Minute 1:2 cals minute 2:4 minute 3:6 ...... until failure . Add 2 cals every minute until failure.

Rest 5 mins between row/ski and bike

Back squat 5x2

For time :

100 Burpees
200 Air Squats
100 Burpees
200 Air Squats
50/35 Cal Row.

TC 33 min.

For time :

► 1 000 m Carry Partner (Each partner)
► 200 Sit Ups

5/5/4/3/2/1/1/1/2/3/5/10 reps
Finisher 50xBW

• 6-6-6-6 of:
BB Back Squat
6 @ 8 RPE (-10%) (Load Drop)
60% 1RM 6 reps
65% 1RM 6 reps
70% 1RM 6 reps
60% 1RM 6 reps

E.
Every minute, on the minute, for 12 minutes:
Minute 1 – 45 Second Hex Dumbbell Hold
(hold the DB in a claw grip by the head of the hex DB by your side)
Minute 2 – 10 GHD Sit-Ups
Minute 3 – 40 Wrist Curls (45/33 lb barbell)
(lay forearms on bench palms up and perform wrist curls)

Lepoja

For Time:

KB Thrusters x 20 - 2x25#
1 Arm KB Farmers Carry x 50M r / 50M l - 25#
KB Windmills x 20 r / 20 l - 25#
Alt KB Swings x 40 - 25#
KB Turkish Getups x 10 r / 10 l - 25#