this is for quality. 5-7 t2b, strict or kipping, no shit reps.

5 x 8-12 HSPU rest as needed

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