Box Squats- 4x4 working up to heaviest load (at below parallel) working on explosive upward movement

 

Metcon:

10 Min. AMRAP

5 hspu

10 box jumps

15 wall balls

 

Score: Weight/time

 

PostWOD:

400m run

2x30 sec pigeon pose

2x30 sec goblet squat

http://opexfit.com/august-6-2014/

5 rounds 60-70% effort
Row 500m
100 sinlge unders
FLR on rings 1min
50m FW 2/1.5pd per hand

Notes:
– use this as a flush out
– easy aerobic pace don’t go to hard

B.
600 Meter Partnered Farmer’s Carry

Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees upon returning to the gym at the half-way and finish.

15' SKILLS
OVER HEAD SQUAT
Rest 5 mins

5 RFT
Run 800 metres
25 Back extensions / Good morning
25 Sit ups

6 wallclimbs
20 DUs
8 OHS 50kg/35kg
20 DUs
10 C2Bs
20 DUs
12 T2Bs
20 DUs

For time:

• 21 one-legged squats with a 65-lb. dumbbell
• 185-lb. clean and jerks, 15 reps
• 9 muscle-ups

Rest 15 minutes

Then, for time:

• 21 parallette handstand push-ups
• 165-lb. snatches, 15 reps
• 9 muscle-ups

http://opexfit.com/july-26-2014/

A. Snatch build to a tough single
https://www.wodconnect.com/workouts/cfch-snatch-1-rep-max-1rm

B. close grip bench press build to a tough single
https://www.wodconnect.com/workouts/bench-press-1rm

rest as needed

Row 500m 90% aero
Rest 2mins
x 8
all rows must be same pace
Goal is best possible time

Notes:
– snatch take your time build in several reps
– close grip bench press take your time build in several reps

http://opexfit.com/july-21-2014/

A. back squat 3, 2, 1; rest 3mins

+

50 HSPU for time

+

For time
20 back squat 225/165#
40 T2B
60 KBS 2/1.5pd

Notes:
– get in feel good on bs does not need to be 1rm
– rest as needed for +
– strict HSPU if possible
– record time for workout
- Some of you did the metcon before, Early April or late March. I couldn't find the link. Search your records.

http://opexfit.com/july-15-2014/

10 rounds for time
Row 500m
15 burpees

– Aero power tester
– record time at 5 rounds and final time

http://opexfit.com/july-8-2014/

A. Behind the neck snatch grip Split Jerk build to a tough single from blocks

B. Segmented snatch grip deadlift pause 2sec 3cm off the floor, below knee, and mid thigh; 1. 1. 1; rest 15sec/rest 3mins x 5

C. emom – PS TnG x 4 heavy you pick and stay with that weight – 5mins

+

12mins 80-90% effort
Farmer Walk 50m 100/70#/hand
4 burpee box jump sd 36/30″
HS walk 4m or 2 wall walks

Notes:
– pull from a rack if no blocks
– build per set on seg. snatch grip DL
– pick a weight that will be challenging over time
– grinder pace on 12min work