Stretching & mobility 15-17

PRESS

Performance
1-1-1

Fitness
3-3-3

Establish a new 1 or 3RM Press. If you’re newer, then go for the 3RM (no tempo). The movement standards are as follows:

Feet may not move and must stay flat throughout the lift.
Knees must remain fully extended and locked out.
A small lay back is permissible, but must not be excessive.
Barbell must finish over the shoulder blades and mid-line of the body.
DEADLIFT

Performance
1-1-1

Fitness
3-3-3

Establish a new 1 or 3RM Deadlift. Conventional or Sumo, lifter’s choice. Control the barbell back to the floor after the rep. If you’re newer, then go for the 3RM. The 3RM may be touch-and-go (no tempo). The movement standards are as follows:

Neutral spine throughout
No “hitching” or “ramping”
Finish with knees and hips fully locked out and shoulders behind the bar.
Warm up and test your Press, followed by a Deadlift test. NOT a superset today.

Post loads to comments.

---

Tabata Mash Up:
Row
Plank

Post work to comments.

"21 Guns"
AMRAP in 21 min
400 meter run
21 push ups
21 box jumps
15 burpees
9 pull ups

*this WOD, created for "WOD with Warriors" as a functional fitness tribute workout held twice a year on Veterans Day and Memorial Day in the U.S. -to honor our Nation's Warriors, past, present and future." The 21 repetitions signify a 21-gun salute, with an exercise for each of the five branches of the military. A 21 Gun salute is the US' highest display of honor, approximately reserved for fallen troops.

Työntö veto poisheitolla + rive + työntö

3-5x1+1+1@ 65-75%

Wide pull ups
EMOM 8
1. 5-8 reps
2. Rest

Same reps as last time.
Pick a suitable rep range for your strength. These are supposed to be fairly easy reps with full ROM. Tight core. Wide grip.
If you cannot do 5 reps without kicking, then go with less reps.
Do same amount of pull ups every round.

In teams of 3, for time:

120-90-60

Assault bike for calories
Push ups
Row for calories
sit ups

Share the work as needed. One works, two rests.

18min EMOM

1st.Power snatch w/ 2 sec pause @ receiving position
Set of 7 to 10 repetitions for quality @ 30-40%1RM,
focus on rhythm and bar path (both up and down)

2nd. Toes to bar – Set of 5 to 15 repetitions, focus on rhythm

3rd. Double unders – Set of 30 to 50 repetitions, focus on staying relaxed

With a partner and a running clock:

0:00-6:00 AMRAP

• 10 Box jump w. step down 60cm/50cm
• 10 Wallball 9kg/6kg

8:00-14:00 AMRAP

• 10 Front rack reverse lunge 35kg/25kg
• 10 Power snatch 35kg/25 kg

16:00-22:00 AMRAP

• 10 Box jump w. step down 60cm/50cm
• 10 Wallball 9kg/6kg

One athlete completes a full round at a time. Score is total reps accumulated in all rounds.

Maastaveto 3x4x70%, 6x3x80%
Työntövetoja 6x3-6
Sumovetäjät: Kapea veto 3x6 (palauttava)
Kapean tyylin vetäjät: Sumoveto 3x6 (palauttava)

Penkki 3x4x70%, 6x3x80%
Kapea penkki @ short 5x3-5
FacePull 50-100 toistoa
Hauikset 50-100 toistoa