#crosstif

Half a century, way to go, even that I missed posting for several months, now I am trying to fill in the gaps and present some training and nutrition tips for ya’all. Less storytellin’, more programming and facts. Never thought that this will be the 50th workout I post, but I think it’s not bad at all for that. With different scaling you can get anything out of this, as you wish. So go for it :)

STRENGTH1:

EMOM16: 1m: 5 stirct pull up, with 5s negative  2m: 8 box dip 3m: 11 GHD Back Extansion w/10kg plate 4m: 2 wall walk

STRENGTH2:

EMOM5: Deadhang 30s on, 30s off

WOD1 (3 round + 30 reps):

AMRAP12: 10 Barbell Bent Over Row @40 kgs 10 cal skierg 10 Power Clean @40 kgs 10 cal airbike

WOD2 (13m9s):

28-22-16: Cal Row Wall Ball @9 kgs DB Snatch @15 kgs

CASHOUT:

This one is a lil’ bit of a cardio session, easy, simple and effective as trying to ease my shoulder into work and it did gooooood :) I scaled it down, but pull-ups could be made kipping or even strict if you need some nastier. Also you can add a weighted vest to an even more challenging session.

CONDITIONING:

5k run for time (29m41s)

WOD:

Cindy (scaled) - AMRAP20:

5 jumping pull-up 10 kneeling push-up 15 air squats

16 rounds and 11 reps