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

Take turns, change when needed;
100 x Knees to elbows
100 x Wall Ball
100 x Hand Release Push-up
100 x Sit-up
100m partner carry between rounds!

3 rounds for quality
24 hollow rocks
5+5 shrimp squats
1min hang
30s hollow hold

Partner Girl WOD

For time:

Grace, 30 Clean & Jerk 60/40kg
Karen, 150 Wall balls
Fran, 21-15-9 Thrusters 42,5/30kg/Pullups
Annie 50-40-30-20-10 Double Unders/Situps

3 rounds for quality
20m Handstand walk
5 bar MUs
10 shrimp squats alternating