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.

Monday:
Press in Snatch- From squat position, press bar or light weight behind neck into OH snatch grip position 3x6

Full Snatch- adding weight to find 1RM

Isabel-
30 reps for time
Snatch 135/95lbs

Score: weight/time

PostWOD:
200m run & foam roll
500m row for time

00.00 - 10.00
21-15-9
Row (cal)
Double KBS (heavy) 2*20 / 2*16

10.00-20.00
21-15-9
Ski (cal)
BoxJump 60/50

20.00-30.00
21-15-9
Assault Bike (cal)
WallBall 20/14lbs

What ever left from each 10min set is rest. Go as hard as you can & try go unbroken with KBS / BoxJump / WallBall

http://opexfit.com/september-3-2014/

A. segmented snatch deadlift – pause 2 sec 1″ off ground, below knee, mid-thigh – 5 sets of 2, rest 2mins btw sets small build per set

B. snatch pull x 1/hang snatch high pull x 1/hang power snatch x 1 – build this complex in 10mins

C. emom – PC TnG x 5 65% of 1rm – 5min

+

3 sets 95% effort
Row 250m
10 burpees box jump overs 24/20″
10 DB snatch 75/50# alt hands per rep
rest walk 4mins

Notes:
– work on breathing and keeping each rep consistent on TnG work
– goal is same pace each set push these and try to hold on

http://opexfit.com/september-1-2014/

5 Squat Clean TnG build per set
12 burpees afap
rest 3:30 x 5

+

5 DL TnG tough build per set
10 burpees
AD 20sec all out
rest 4mins x 5

Notes:
– build per set for Squat Clean and DL

5 rounds for time of:

• 75/55lb. thrusters, 20 reps
• 10 strict ring dips
• 20 push-ups
• 10 strict handstand push-ups
• 50-meter bear crawl

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