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

5a. Met-Con

For Time
21-15-9
Calories on Assault AirBike
Thrusters 95/65lbs
Chest-to-Bar Pull Ups

5b. Gymnastics

Every :20 until failure
1 Strict Weighted Pull Up @ 100% 3RM.
Do not do more than 30 reps.

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

10mins 85% effort
Row 200m
25 DU
5 HSPU

rest 4mins

10mins 85% effort
8 wall balls 20/14# 10′ target
8 T2B in unbroken sets of 4
8 box jump on and over 24/20″

rest 4mins

10mins 85% effort
3 PS 115/75#
2 wall walks
1 rope climb 15′

rest 4mins

10mins 85% effort
Assault Bike 12cals
FLR on rings 30sec
Row 200m

Notes:
– all should be at a sustainable pace focus on breathing and recovery

http://opexfit.com/september-5-2014/

A. close grip bench press build to a tough 5
https://www.wodconnect.com/workouts/bench-press-5rm

B. emom – 12mins
odd – Push press TnG x 5 60% of 1rm + 20 DU
even – CTB chin ups 7-10

C. emom 12mins
odd – HSPU x 8-10
even – pendlay row x 4-5

+

for time
30 wall balls 20# 10′ target
20 PC and jerk 135/95#
10 MU

Notes:
– take your time for A
– speed focus on both emom
– record time on workout

A. Deadlift build to a tough 5 TnG

B. 1 clean and jerk ever 30sec for 10mins 65% of 1rm

C. 1 PS every 15sec for 5mins 115/75#

+

6mins AMRAP
155/105#
Power Clean x 1
Front lunge R x 1
Front Lunge L x 1
Shoulder to Overhead x 1
All that = 1rep

Notes:
– record 5rm. Compare here: https://www.wodconnect.com/workouts/deadlift-build-to-a-heavy-5-rep
– squat clean and split jerk go into the SJ quickly
– PS should be quick and snappy each rep
– record total reps

Power Jerk- 5x3 building to heaviest load possible

 

1 Rope Climb

21 burpees pull-ups

31-hallow rocks

41-wall balls

51-m backwards run

61- mountain climbers

71- jumping jacks

81- situps/ ball situps Rx+

91- second plank

 

Score: weight/time

 

PostWOD:

200m run

Banded shoulder stretch

Power Clean+Squat- 3x3 starting at 65%  and building load

-work on moving knees out of the way

 

*Threshold Training

 

10 minute AMRAP

6 power cleans (Rx+185/135)(Rx 135/95)

6 C2B/6 pull-ups

6 bar over burpees

 

Score: weight/time

 

PostWOD:

400m cool down run

Banded shoulder stretch

Foam Roller

Row 500m easy pace

+

Row 30sec 90% aero
rest walk 30sec
x 8

+

Row 500m easy pace

+

For time post results:
50 DU
10 burpees
40 DU
10 burpees
30 DU
10 burpees
20 DU
10 burpees
10 DU
10 burpees

5 sets 80-90% effort
Run 400m
15 wall balls 20# 10′ target
15 no pushup burpee box jump sd 24″
15 HR pushups
50 unbroken DU

rest 5mins all sets same pace
change the order of movements for all sets

Notes:
– record order and time for each set

A. close grip bench press 3-4×3; rest 3mins

B. PC x 1/PP x 1/PJ x 1/SJ x 1; rest 2mins x 6 build per set

C. 12mins
odd – HSPU x 8-10
even – CTB chin ups x 8-10

+

12mins 80-90% effort
4 TGU2/1.5pd/arm
2 burpee MU
50 DU

Notes:
– build per set for A and B
– record rounds for workout

Pause power position snatch 6×3 @70-80% of the last clean rep you hit during test week
Please refer back to http://misfitathletics.com/rest-day-cycle-1-olympic-lifting-explanationtutorial/ for an in depth explanation on the oly work we will be doing in this cycle. DO NOT jam the bar into your hip pocket and bounce it out so you can write a big number for your score. It’s time to start over and clean the movement up. Pause, exented through heels. No heaving.