15' AMRAP:
8 Pullups
10 Pushups
12 Air Squats

Romanian Deadlift 4x8 reps.

Complex:
Power clean + Front squat

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Make a clear stop after the power clean before starting the front squat.
Post three heaviest successful sets.

2 x 13min Ascending Rep AMRAPS

A) 13min AMRAP 2 Rep Ascending Ladder

2 push press (40/25kg)
2 alternating pistols
4 push press
4 alternating pistols
6 push press
6 alternating pistols

Keep adding 2 reps every round until 13 min is up.

2min Rest

B) 13 min 5 Rep Ascending AMRAP

5 sumo deadlift high pull (40/25)
5 v-ups
10 sumo deadlift high pull
10 v-ups
15 sumo deadlift high pull
15 v-ups

Keep adding 5 reps per round and keep going for the 13 min.

Scales/adaptions/substitutes:

Push Press: reduce the weight; use light Dumbells; push ups (scale as appropriate); plank shoulder taps; hollow rocks; alligator rolls (roll from hollow to arch and back to hollow) butterfly sit ups

Pistol Squats: alternate pistols to a raised object (box; med ball; stacked plates - it should be a height where you can do your reps touch and go avoiding fully sitting on the object); flamingo squats (wrap one foot around the other balance and go as low as you can); lunges; air squats; alternating toe taps to a box; alternating high knees; step ups to an appropriate height;

Sumo deadlift high pull: reduce the weight; use 1 KB or Dumbell or a weight plate; stack the weights you are lifting so you do not have to go down to the floor; regular deadlift; good mornings (with/without weight); upright dumbbell row; row or bike for calories; glute bridge (weighted/unweighted)

V-Ups: straddle Ups; tuck ups; sit ups (if sit ups was a choice for push ups - choose a different variation here); leg levers; elbow plank to press; plank shoulder taps;

Some advice:

This is a long workout that is all about pacing. The rep scheme may seem easy at first, however ascending ladders have a way of sneaking up you in terms of difficulty - these workouts get harder as you go along since the rep scheme keeps going up - instead of down. One way to establish and maintain pace is to pay attention to your early rounds when the rep scheme is small and feels comfortable, don’t hesitate to break up your higher reps into the smaller sets you did at the beginning. For example - if you get to the round of 20 push press and 20 pistols - don’t hesitate to break your push presses into sets 4 sets of 5. If you find that you are needing to perform singles or doubles I would suggest decreasing the weight - especially if you need to set the barbell down (it’s a lot of extra work to have to clean that barbell back up). For the push press - you will need to clean the barbell into position - performing one thruster is acceptable, but try to move directly from the catch of your clean into that first overhead movement.

For the pistols, if you scale you will get stronger and closer to your goals of a one legged squat if you focus on being controlled and fast in your movement (rather than being fast and sloppy - which will quickly become slow and sloppy in a workout like this). The longer and more consistently you can hold your body under tension is what will get you stronger in gymnastics movements.

Avoid getting bogged down by the height you may need to squat to. Pay attention to flexing and holding up as high as you can your non-pistol leg when descending. Make sure your pistol leg is fully straight before letting the opposite heal touch the ground. Avoid sitting/pausing/flopping onto the box. Your glutes should merely tap the object you are squatting too and you should work on standing up with control and the other leg extended.

For the SDLHP - make sure your core is tight avoid lifting with a rounded back. If that is too challenging shift to a kb/db/wp (stack them if you need to) and work from there. Make sure those elbows stay above the wrists! The Rx weight for this is relatively light (the weight of an economy class suit case for women and an overweight business class suitcase for men) so many of will be able to handle this weight for the deadlift. Just be smart about how you need to break up your reps as you get to the higher reps.

Again - this is an endurance workout. Getting through it will be all about pacing and avoiding going too fast too soon. Ascending ladders are sneaky because they are harder as you go along. If you find that you are having to break up any of the reps involving the barbell into sets of anything under 5 - you may need to think about reducing the weight or reducing the intensity to match what’s needed for a long workout (pacing vs sprinting). Good luck but most of all have fun!

Part 1 (0-5)
5min amrap
9 cal row
9 HSPU
9 cal row
9 C2B
Add 3 repetitions after each round to each movement (+3 cal ROW, 3 rep HSPU and 3 rep C2B)

Straight into

Part 2 (5-11)
6 min time to find max weight for the Complex:
3 x FRONT SQUAT + STOH

2min REST

Part 3 (13-23)
3 rounds for time
21 DB Snatch (22,5/15kg)
15 Wall Ball (9/6kg)
9 Bar Over Burpee
TC: 10 min

WOD:

Every 30 seconds for 3 minutes

5 to 6 push jerks @ 50%

Afterparty:

Clean correcitve exercises

3*12 GHD sit ups

"BOAT RACE"
3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.

B1: 3-5 Pull Ups (gärna strikt)
B2: 9-12 Shoulder to Overhead@40-50%
B3: 100m Sandbag Run
vila 2 min x 5

(lugn takt, ha kontroll på varje moment)

http://opexfit.com/june-27-2014/

A. BS with variable resistance – 12 sets of 2 @ 20X1; rest 45 sec – bands or chains

B. Snatch balance build to a tough perfect single in 10mins

C. Hang Snatch build to a tough single in 10mins
https://www.wodconnect.com/workouts/hang-snatch-1rm

D. emom – 12mins
odd – 2-3 MU
even – Russian KB Swing 10reps 2/1.5pd

Notes:
- choose your tension as needed for A, work on speed on concentric, record what you use
- work on not riding the snatch balance down
- start clock once you are above 50% of 1rm on snatch
- russian KBS

A: High-hang Snatch 3 rep@30-40% x 3 set

B: Powerposition Snatch 3 rep@40-50% x 2 set

C: Low-hang Snatch 3 rep@50% x 3 set

D: Snatch 3 rep@60-70% x 5 set

E: OH Squat 3 rep@33X0 50% x 4 set

Du sparar resultatet från övenin D