Each 90s perform 3xClean + 1xJerk

Work in pairs or groups of three.
Use 60-70% of your 1RM Bench Press.
Do 10-9-8-7...2-1 rep sets with only 15-30s recovery between sets.
Finish off with 50 reps @ 40%
Record weight used for pyramid and for finisher

Unbroken sets of:
5-10-15-20-25-30-25-20-15-10-5

• double unders
• wall balls 20/14 lbs
• overhead walking lunges with plate 20/15 kg

When missing a rep the set doesn't count and you have to start over. You have to rest between sets. Rest as long as needed between sets but complete the WOD as fast as possible.

http://opexfit.com/june-18-2014/

As many rounds in 12 min @ 80-90%:
1 RC – 15′
5 wall walks
2 TGU/arm

rest walk 6 min

As many rounds in 12 min @ 80-90%:
3 high box jump – step down
3 burpee ring MU
amrap unbroken DU’s

Notes:
- sustainable work in these 12 min pieces
- keep form over fatigue present here in these
- record BJ height, TGU weight and DU sets
- compare to Wed Sept 25th

5 min AMRAP buddy WOD

• barbell hold overhead 40/30 kg
• kettlebell swings 20/16 kg

While one person holds the barbell overhead, the other person does KB swings. Switch when necessary. The score is the total amount of KB swings in 5 minutes.

For time:

• 50 box jumps, 24-inch box
• 25 handstand push-ups
• 40 box jumps, 24-inch box
• 20 handstand push-ups
• 30 box jumps, 24-inch box
• 15 handstand push-ups
• 20 box jumps, 24-inch box
• 10 handstand push-ups
• 10 box jumps, 24-inch box
• 5 handstand push-ups

http://opexfit.com/june-3-2014/

A. emom – 18 min
odd – deadlift TnG 50-60% of 1rm x 3
even – Row 12cals

B. emom – 16 min
odd – HPC TnG x 3 65% of 1rm
even – AD 50sec 90% aero pace

C. emom – 14 min
odd – Snatch pull x 1/HPS x 2 TnG
even – 3-5 box jump sd 36/30#

Notes:
- waveload DL start at 50% add 5-10# next set add 5-10# then back to 50% start weight continue through emom
- make sure AD speed is sustainable try to maintain same RPM each set
- use a weight for the last emom that you can keep perfect form"

B: 40/20
1 - **Handstand*
2 - **Burpees*
3 - **Double Unders*
vila 5min x 3

Försök att hålla dig unbroken på varje moment

A.
For max reps:
Strict Pronated-Grip Pull-Ups
Rest 90 seconds
Strict Mixed-Grip Pull-Ups
Rest 90 seconds
Strict Supinated-Grip Pull-Ups
If you’re using assistance, use the same level of assistance for every set.

B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

http://opexfit.com/may-24-2014/

10min 85% effort:
Run 200m
20 DU
10 air squats

rest 4mins

10min 85% effort:
2 wall walks
2 burpee MU
Row 200m

rest 4mins

10min 85% effort:
Assault Bike 12cals
10 walk lunges
10 situps

rest 4mins

10mins 85% effort:
5 kipping pull ups
7 box jump step down 24/20″
9 Hand release pushups

Notes:
- work on pacing so it is sustainable
- start, maintain, and finish with the same pace
- do not try to go faster at the end