Löpskolning 4 x 90 s @ 100 bpm 1 x 6 min @ 94 bpm Korta intervaller 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30 Riktigt jobbigt med väldigt kort vila sta intervallerna

Workout of the Day A. Three sets, not for time, of: Dips x 3-8 reps 5-5-4 L-Sit x 30-45 seconds, Tucked Handstand Walk x 15-20 Meters B. OMEM 7 min 5 Push jerk medium load 40 kg C. Take 12-15 minutes to build to a heavy Shoulder to Overhead. 60-65-70f-60-65 C. OMEM 9 min 5 thrusters @45 kg Check D. For time: 3x 5 tire flip 10 wb @10kg 15 burpees 20 DU Rest 90 2.15 2.02 2.18

Vansbrosimmet 2012

3 varv av 5 wall squats 40 DU max rep, Bänkpress @ 70 kg 6-8 rep, ryggress EMOM Thrusters 10 min Back Squats Max reps @ 90 kg

200 m Warm-up 200 m Dolme/Paddlar 500 m TT, 10.19 3 x 200 m

Crossfit på gården 3 x 8 pistoler / ben 10 ringrodd Metcon, Amrap 12 min 12 situps 9 box-jumps 6 thrusters @ 30 kg 3 pull-ups 7 varv + 16 reps

Test öppet vatten uppvärmning 8 x 75 m

Workout of the Day A. Three sets, not for time, of: L-Sit x Max Hold (9, 7, 5) Handstand Walk x 15 Meters Skin the Cat x 4 reps B. Take 15 minutes to build to a heavy Power Snatch Max 40 kg C. ?Lil? Nate? Complete as many rounds and reps as possible in 8 minutes of: 2 Pull-ups 2 Dips 4 Handstand Push-Ups 8 Kettlebell Swings (32/24 kg) 7 varv + 4 reps Rest exactly 4 minutes, and then . . . For time: Perform exactly as many rounds and reps as were completed in the 8-minute AMRAP above of: 2 Pull-ups 2 Dips 4 Handstand Push-Ups 8 Kettlebell Swings (32/24 kg) 7:24

Nancy 5 varv av 400 m run 15 Over head squats @ 30 kg Totalt time 13.29