Portaiden nousua Malminkartanon jätemässä.

Power snatch with dumbell
Alternate hands

Clean + Front squat + Jerk x5

Pour le temps:
100 Sit-ups
Récupéré le temps que vous avez mis pour faire les premiers 100 puis;
100 Sit-ups

Comptabiliser le temps total en commentaire

Partner WOD

Grace: 30 Clean & Jerk 60/40kg
Semi JT: 21-15-9 HSPU, Push Ups, Burpees
Fran: 21-15-9 Thrusters 42,5/30kg
Annie: 50-40-30-20-10 DU, Sit Ups

For Time:

50 Alternating Pistols

http://opexfit.com/september-12-2014/

A. snatch build to a moderate single

B. PC x 1/hang power clean x 1/hang squat clean x 1; rest as needed x 5

C. emom – SJ from blocks 1. 1 80% of 1rm – 5-7mins

D. emom – 12mins
odd – 5 T2B + 5 CTB
even – 10 box jump sd 24/20″

http://opexfit.com/september-9-2014/

A1. push press TnG 8-10; rest 30sec
A2. wtd legless rope climb 12ft x 1; rest 30sec
A3. ring dip amrap kipping – 1; rest 30sec
A4. T2B 15 reps in unbroken 5’s; rest 2mins x 3

8min 80-90% effort
2 L chin ups
3 deficit HSPU 3″
8 wall balls 20/14# 10′ target

Notes:
– use belt or vest for wtd legless rope climb
– if less than 5 ring dips change to ring pushups or continue until 8-10reps
– grinder pace on 8min work

Banded 100m Sprint

5 Rounds w/ partner.  No rest one runs, partner runs & switch

 

Metcon: 4 RFT

-600m Run

-20 Wall Balls

-10 KTE

 

Score: Time

PostWOD:

200m cool down

30 sec calf stretch

BB Quad Smash

Max reps in 1 min ON / 30 sec OFF of:
- Cal row.
- Sit-ups.
- DU.
- GHD Back extensions.
- Farmer walk (32/24 kgs).
- Combo: 1 t2b, 1 k2e & 1 k2c.
- Box jumps (30/24").
- Plank hold.
- Pistols.
- Strict deadlift (50/30 kgs).
- Wall climb.
- Hollow rocks.
- Burpees.
- Legs up (from sitting down).
- HS hold.