http://opexfit.com/september-17-2014/

Row 400m 90% effort
rest walk 3mins x 6
all rows increase pace by 1sec

Notes:
– increase pace by as close to one second as possible each row
– record all row times

4 Rounds
10 Kettlebell Snatch
10 Situp, upper back not touching, legs up
20 Mountain Jacks
Running with ball 80m

3 Rounds
45s Row
Rest 15sec
45s Push Press
Rest 15sec
45s Hanging knee raise
Rest 15sec
45s Burpee
Rest 60sec

3 ROUNDS OF
30 medball cleans @9/6
30 lunges with medball in rack position @9/6
400m run with medball @9/6

5 rft.
7x Squat Clean (60/40)
14x KB Swing (32/24)

A.
Three sets of:
Bench Press x 8-10 reps @ 20X1
Rest 60 seconds
Kettlebell Swings x 20-25 reps
Rest 60 seconds
Hollow Body Hold x 45-60 seconds
Rest 60 seconds

B.
For time:
Row 500 Meters
immediately followed by…

Three rounds of:
15 Push-Ups
10 Box Jump-Overs

immediately followed by…
Run 600 Meters

6 min EMOM
3 x power clean with 60 %, rest of the time is DU/SU

15-12-9
Toes to bar
Thrusters 135/95lbs
4″ Deficit kipping HSPU

1 Rep Max "Push Jerk"

30min

Karhunkäynti (kahdeksikko matolla)
20 selkäliike
Rapukävely (iso matto ympäri)
20 vatsaliike
20 yhden jalan mave 40/30kg
20 hyvää huomenta 40/30kg
20 Boxiaskellus