Death By Pistol Squat (alternating legs)
Perform 1 Pistol on the first minute. Do 2 pistols on the second minute, and so on, until you fail to complete within the minute.

For time:

• Run 1 mile
• 100 sit-ups
• 100 back extensions
• Run 1 mile

Mix and match back extensions and sit-ups as needed.

5 kierrosta aikaa vastaan:
400 m juoksu
10 toes to bar

400m farmarikävelyä (valitse paino)
30 x burpee
20 x CTB/leuka
10 x raakatempaus 50/35kg
20 x CTB/leuka
30 x burpee
400m farmarikävelyä

http://opexfit.com/september-20-2014/

A. snatch grip DL build to a tough concentric only in 8mins

B. snatch from high blocks build to a tough single

C. OHS build to a tough double

PC TnG x 5 build per set
8 burpees AFAP
AD 18sec all out
rest 4-6mins x 3

Notes:
– record numbers for ABC
– start with a tough TnG PC weight and make small builds
– recrod rest times

Complete as many reps as possible in 10 minutes of:

• 5 thrusters
• 5 chest-to-bar pull-ups
• 10 thrusters
• 10 chest-to-bar pull-ups
• 15 thrusters
• 15 chest-to-bar pull-ups
• 20 thrusters
• 20 chest-to-bar pull-ups

Etc., adding 5 reps to each exercise each round.
Men use 95 lb., women use 65 lb.

Find your 1RM box jump from a seated position with a LIGHT weight vest on

Start in a seated position on a box close to your parallel squat and move straight into the jump. The absolute heaviest vest you should wear for this is 15/12lbs, but we are hoping you have something a little lighter.

For time :
1 rope climb
15 HPC @ 50kg / 30kg
15 T2B
1 rope climb
12 HPC
12 T2B
1 rope climb
9 HPC
9 T2B

4RFQ:

10 x Lunges (with barbell)
15 x T2B
10 x Ring dips
15 x Russian swing (halfway)

5 x 6 reps, 2 min break in between. Use a light weight and make the jump as explosive as possible.
Start in a standard lunge position. Your chest should be upright and in line with your toes. Your back leg should be almost fully extended with your knee just off of the ground.
Start with a small counter movement and explosively jump up and switch your legs in the air.
Land with soft knees by catching yourself before your back knee hits the ground.