"Omatoiminen WOD"

A.
Snatch+OHS:
1+5
1+4
1+3
1+2
1+1

B.
DL:
8+2+8+2+8+2
(8x@67% / 82-87%)

C.
3 rds:
Good morning x12
Weighted Sit up x12
Bent over row x12+12

"Omatoiminen WOD"

Warm up:
Row ~5min

2 rds:
5 Deadlift
5 Front squat
5 Shoulder press

2 rds:
High hang clean + jerk
Hang clean + jerk
Clean + jerk

1.
Clean & Jerk: 3+1 x5 (80-85%)

2.
Deadlift: 8+2+8+2+8+2
(8x@65% / 2x@80-85%)

3.
3 rds:
Db/Kb shoulder press: x6-10/hand
Ghd sit up: x15-25
Ghd back extension: x15-25

Cool down:
Foam rolling

”Daniel”
For Time:
50 Pull-Ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-Ups

3 rds
13 strict pull ups
5+5 Turkish get up

Push press 3rm
+max reps 90% 3rm

AMRAP 12
TTB
*every time you drop bar perform 12 jumping lunge

EMOM 15:
1. Min: 8 Burpees over BB
2. Min: 8 GTOH 40/25kg
3. Min: 8 Toes to Bar

Accumulate:
100-150 Banded Pull-Through

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
60/42,5kg Thruster, 7 reps
7 Knees to elbows
110/75kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 32/24
7 Pull-ups

TC 35

5 Rounds
10 Pull ups
20 Hand release push ups
40 Air squats
1 sprint

*1 min Rest after each round
* 1 sprint = from BM room run to the ball field, tag home plate, and run back to BM room

• Score is total time to complete 5 rounds, including the 4 minute rest time

For time:
20 mtr. handstand walk
9 squat cleans
15 mtr handstand walk
12 squat cleans
10 mtr. handstand walk
15 squat cleans
5 mtr. handstand walk
Men: 70 kg
Women: 45 kg

5 rounds for time of:
30 Anchored Sit Ups ADV: GHD sit-ups
1 legless +2 rope climbs, 15-ft. rope