For 40 minutes:
25 cal ski
60 m bear hug med ball carry 50/40/30 lb
25 sit ups
1 min rest
20 cal row
60 m bear crawl
20 sit ups
1 min rest
15 cal ski
60 m walking lunges w/ med ball
15 sit ups
2 min rest

http://opexfit.com/july-22-2104/

10mins 85% effort
Row 200m
8 box jump sd 24″
5 PS 115/75#

rest 5mins

10mins 85% effort
5 clean and jerks 115/75#
8 DL 115/75#
10 step up 24/20″
25 unbroken DU

rest 5mins

10mins 85% effort
Run 200m
4 TGU alt hands per rep tough weight you pick

Notes:
– work at a sustainable pace for all sets

http://opexfit.com/july-11-2014/

A. Heaving snatch balance build to a tough perfect double in 10mins

B. Hang snatch build to a max.
https://www.wodconnect.com/workouts/cfch-snatch-1-rep-max-1rm

C. OHS @31X1; 3×3; rest 3mins

+

12, 9, 6 for time 80-90% aero
SC 185/115#
strict chin up

Notes:
– go for something if feeling in in the snatch
– focus on tempo for OHS
– grinder pace on the 12, 9, 6

http://opexfit.com/july-9-2014/

A. Close grip bench press build to a max
https://www.wodconnect.com/workouts/bench-press-1rm

B1. close grip bench press @30X1; 5×3; rest 90sec
B2. pendlay row @20X1; 5×3; rest 90sec

C. E2MOM x 5-6 rounds: 3 wall walks + 10 chin ups (on the 2min for 5-6sets)

+

Row 500m TT
https://www.wodconnect.com/workouts/500-m-row--3

Notes:
– take your time to build to an absolute max
– pick something heavy and stick to it for b1/b2
– focus on breathing and recovery for C
– all out on the 500m TT

Old Monster 😈

Partner WOD
30 Burpees over partner 1 (partner 2 holding plank position)
30 Burpees over partner 2 (partner 1 holding plank position)
100 KB Swings 32/24kg (together, one at the time)
30 Pull Ups (while partner 2 hanging on bar)
30 Pull Ups (while partner 1 hanging on bar)
100 Box Jumps 61/51cm (partner in "wall sit" while other jumps)
30 Toes to Bar (while partner 2 hangs on bar)
30 Toes to Bar (while partner 1 hangs on bar)
100 Front Squats 42,5/30kg (together, one at the time)
30 Burpees over partner 1 (partner 2 holding plank position)
30 Burpees over partner 2 (partner 1 holding plank position)

http://opexfit.com/july-2-2014/

A. close grip bench press @30X1; build to a tough triple

B. DB bent torso row @20X1; 6-8/arm; rest 1min btw arms x 3

C. wtd hip extension @20X2; 8-10; rest 90sec x 3

+

3 sets all out
8 thrusters heavy build per set
8 burpees AFAP
20 sec AD all out
rest walk 4-6mins

+

10min AD easy pace

http://opexfit.com/june-30-2014/

A. BS @30X1; 5, 4, 3, 5, 4, 3; rest 3mins

B. emom – 12mins
odd – Squat clean TnG x 3 65% of 1rm
even – 1MU + 3 ring dips + 1MU + 3 ring dips

10 -1 for time
Wall balls 20/14# 10′ target
KBS russian 2/1.5pd

Notes:
- second 5, 4, 3 should be more than the first 5, 4, 3
- odd – speed focus and form – even – goal is to stay on rings entire time
- pace through 10-6 then go for it focus on breathing during the movements

3 rounds for reps:

• 40 seconds row
• 20 seconds rest
• 40 seconds push ups
• 20 seconds rest
• 40 seconds ring rows
• 20 seconds rest
• 40 seconds shoulder press 40/25 kg
• 20 seconds rest

Tuesday

Warm Up: , 10 Pass Thru’s, 10 Windmills, 30 sec KB Squat Hold, 30 sec Pigeon Pose each leg, Roll Back 2 Hurdle

Stretch, Squat Therapy

Focus: Front Squat
-2x3 @ 75%
-2x2 @ 90%

Metcon: “Pitfall”
3 Rounds for Time
-200m Run
-15 Pull Ups (Rx+ C2B)
-15 Goblet Squats (55/35) (Rx+ 70/55)

Score: Final Weight Used/ Time

Monday

Warm Up: 400m Run, 10 Inchworms, 10 Depth Jumps, 10 Iron Crosses, 10 Push Ups, 10 Scorpions, 10 Side Lunges

Focus: Deadlift 4x3 @ 85%

Metcon: “All Hands on Deck”
-15min AMRAP
-9 Deadlifts (155/115)
-12 HR Push Ups
-15 Box Jumps