A.
Three sets of:
Supinated-Grip Barbell Rows or Ring Rows x 8-10 reps (hidas lasku 2s)
Rest 45-60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 45-60 seconds
Strict Toes to Bar (or hanging leg raises) x 6-8 reps (hidas lasku 2s)
Rest 45-60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B.
Three rounds for time of:
10 Strict banded Pull-Ups or ring row
30 Kettlebell Swings
Run 400 Meters

5 rounds:
5 weighted strict pull up
5 weighted strict dips
10 Back rack lunges
(Rest 2-3min after each round)

A.
Four sets of:
Push Press x 2-4 reps
Rest 60 seconds
Plank from Rings x 60-90 seconds
Rest 60 seconds

B.
Against a 60-second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings (32/24 kg)
Max Reps of Thrusters (75/55 lbs)
Rest 60 seconds between sets.

Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.

Then, depending on your weaknesses, choose ONE of the following:

6a. Met-Con
AMRAP 8 minutes
5 Deadlift 275/185lbs
5 Burpee muscle-ups

6b. Interval Work
EMOM 20 minutes
Even: Row 250/200m
Odd: 12 HSPU (Use open standard)

http://opexfit.com/october-4-2014/

A. snatch build to a tough single in 10min

B. clean and jerk build to a tough single in 10mins

C. FLR on rings accumulate 4mins

“The Workout”
Row 30 seconds ALL OUT
Rest 30 seconds
x4

Notes:
– Snatch https://www.wodconnect.com/workouts/cfch-snatch-1-rep-max-1rm
- C&J: https://www.wodconnect.com/workouts/clean-and-jerk-1rm
- Compare Row here: https://www.wodconnect.com/workouts/opex-02-08-2014
- Score is meters per round
– Program 30sec work/rest intervals into the rower
– Post scores to comments below

Then, depending on your weaknesses, choose **TWO* of the following*

4-5a. Met-Con
AMRAP 10 Minutes
5 Power snatch 165/110lbs
2 Rope climbs
15 GHD sit-ups
2 Rope climbs

4-5b. Interval Work
AMRAP 12 minutes
Row 15 calories
5 Muscle-ups
Rest 30 seconds

4-5c. Strength
Overhead Squat:
1×3 – 10 second hold at the bottom (light)
1×3 – 5 second hold at the bottom (moderate)
3×5 AHAP
This is specifically for people who struggle with the bottom position/mobility of the OHS and snatch.

4-5d. Accessory
Tabata overhead yoke holds AHAP
Pick a weight that is moderately challenging to hold overhead and complete 8 rounds of :20 on :10 off

Rack pull 3x10
Good morning 3x10
Barbell row 4x12
weighted plank 2x max effort

Sumo Deadlift High Pull 5x8reps

6 x (3+3+3) Hang snatch (under the knee)+ OHS + snatch balance

Partner WOD

100 Wallball
80 Hang Power Clean (60/40kg)
60 Burpee Box Jump
40 Toes to Bar
20 Thruster (60/40kg