Set 1 - 8 reps @ approx 50-60%
Set 2 - 6 reps @ 60-70%
Set 3 - 4 reps @ 70-80%
Set 4 - 4 reps @ 70-80%
Set 5 - 4 reps @ 70-80%
Set 6 - 4 reps @ 70-80%

5 Rounds for quality and load:
*10 m Frontrack walking lunge (with 2 kettlebells and Heavy)
*10 Good mornings (heavy)
*15 GHD-sit ups / Weighted sit-up

WOD 141025:

BBG

1) 5X1 Snatch @ 80% – rest as needed

2) 5X1 Clean & Jerk @ 80% – rest as needed

Strength

4X5@80% (of 5rm) Pause Front Squats (STRICT 3 second pause in the bottom at absolute bottom depth) – rest as needed

Conditioning

“The ’96 Bulls”

4 rounds for time of:

Run 400m
7 Hang Cleans (full) 225/155#

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"The Seven"

SUNDAY 100530

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Mikko Salo 19:19.
Chris Spealler 20:56.
Graham Holmberg 24:37

a Twój czas?

5x5 Push press ( 75 %)

*after every set 10 strict toes through rings
*90 secounds rest between sets

Partner wod:
*80 Burpee (jump over the partner)
*90 Wall Ball
*100 cal row
-in rower change worker every 20 cal
-In burpee and wall ball One person at the time and you can share repetitions as you like.

*3 Thruster
*3 Frontsquat
*3 Pause Front Squat

Three rounds for time of:
12 Toes to Bar
12/9 Strict Handstand Push-Ups
6 Overhead Squats (185/125 lbs)

For quality: Reps 15-12-9-6-3 of:
* Kipping handstand push-ups and L-pull-ups

-After every set do 30 Du

Three rounds of glute-ham raises

Post experiences to comments.

5 rounds:
* 300 m Row/Ski erg
* (40 DU or 15-20 slam ball or 12burpee)
* 10 dumbbell thruster
-90 rest between rounds