"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

3 SETS OF TABATA
hang snatch @20/10
wall ball @9/6
ring dip

400m run
5-10-5 handstand push ups
10-15-10 ground to overhead @20/15
15-20-15 overhead lunges each leg @20/15
400m run

A: EMOM 10mins

Even: 5 Hang Squat Cleans (50kg)
Odd: 15 Hip Extensions

B: For Time:

21 – 15 – 9

Deadlift (140/110kg)
Wall Ball (20/14lbs)

Please post times to scores….

complete as many reps as possible in 8 minutes of:
30/25kg shoulder presses
each time you break, perform 50 double-unders

rest 4 minutes

then, complete as many reps as possible in 8 minutes of:
40/30kg hang power cleans
each time you break, perform 30 squats

A.

Every 90 seconds, for 12 minutes (8 sets):
4-Stop Halting Clean Deadlift + Hang Clean

(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)

Partnered Double KB workout

Double KB Jumpback Deadlift
Double KB reverse lunge
Double KB alternating bent Row
Double KB Swing
Double KB Farmers carry

Active recovery: Park Run

AMRAP

Surprise Bonus Round.