http://opexfit.com/june-25-2014/

A1. thruster 105/70#; 15; rest 10sec
A2. rope climb legless up legs down; 2reps; rest 2mins x 4

B. TGU 20 reps alt hands per rep 2/1.25pd

C. emom – 10mins
odd – T2B 7-8
even – burpee 10

+

Row 10mins 65% effort

Notes:
– focus on breathing during the thrusters
– 15′ rope climbs
– TGU reps are perfect take your time
– Row is sustainable pace pick an average and hang on the entire time

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

A. PS – build to a 5RM TnG in 12 min

B. HPC cluster below knee cap – 1.1.1.1 x 4; rest 2 min b/t sets, 10 sec b/t reps

+

5 sets:
10 bench press
Row 400 m @ 90%
rest 2:30

Notes:
- no pause on floor for TnG 5RM PS
- pause 1 sec below knee, drop weight after each rep for the 10 sec cluster
- choose weight for unbroken sets but increasing per set and little more challenging per set for BP
- record row repeats – same across is goal

Pariwodi

7 minuutin amrap:
Takakyykky 50 x 60/40kg,50 x 70/50kg

3 min lepo

7 min amrap:
Press 50 x 40/30kg, 50 x 50/35kg

3 min lepo

7 min amrap:
Mave 50 x 80/60kg, 50 x 100/70kg

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"