WOD: to the song "Flower" by Moby:(3 1/2 Minutes):

-Paused Squats (#135, 95)
(Squat on "Bring Sally Up", Stand on" Bring Sally Down")

then

-Paused Push Ups
(Down position on "Bring Sally Up", Plank position on "Bring Sally Down")

Post: For Time
"Annie"
50-40-30-20-10
-Double Unders
-Sit Ups

E75s x15:
a) 9-6-3-6-9 Power clean (tng)
b) 14-20 / 9-15 cal machine
c) rest

TC: 60s / intervalli.

Treenin flow:
1. kierroksella 9 tng riveä, 2. kierroksella 6 tng riveä vähän isommalla painolla jne. Viimeisillä kierroksilla laske painoja kolmosista, mutta koita tehdä vähän raskaammilla raudoilla kuin ensimmäiset 2 kierrosta.
Merkkaa tulokseksi rivepainot.

RPE 8

5 sets of 3 Bench Presses @80-85%
- Rest 2min btw sets.

3x10 Weighted Sit Ups (heavy)

Good morning 3 sets of 12 reps

For Time
3 Rounds:
21 Kipping Handstand Push-ups
12 Power Snatches 40/30kg

AMRAP 15:
400 Meter Row
2 Rounds of "Strict Cindy"

For Time:
30 Chest to Bar Pull-ups
30 Overhead Squats 50/35kg
15 Chest to Bar Pull-ups
15 Overhead Squats 50/35kg

5 Rounds For Time:
400 Meter Run
40 Hand Release Push-ups
60 Double Unders

*Score = Time it takes to complete the workout

Light Option

4 Rounds
200m Run
20 HR Push ups
40 DU/ SU
1-2min Rest btw rounds

Push & Pull

5 Rounds For QUALITY 6-10 Reps

• Single Arm DB/ KB Floor Press alt. (w Isometric hold)

• Single Arm DB/ KB Bent Over Row alt. (w Isometric hold)

• Narrow Grip DB/ KB Push Up

• Ring Row w 3sec pause on top.

• Hanging Leg Raise alt.