Korkeasta riipusta Rive + riipusta + maasta + työntö
8x1+1+1@75-85%

Te otteelle mave, jalkojen alle 10 cm koroke.
Tempaus maksamilla 5x5

"Omatoiminen WOD"

A.
Warm up:

Easy row/run 3-5min

2 rds:
5 Deadlift
5 Front squat
5 Shoulder press
5 Good morning
(Mobility btw rnds)

And then...

High hang power clean: 2x3
Hang power clean: 2x3
Power clean: 2x3

B.1
Power clean: 3+3+2+2+1+1

B.2
Front squat: 5x1 (85-95%+)

B.3
3 rds:
12 Good morning
12 Db-Bench press
15-25 Ghd sit ups

C.
Cool down:
Foam rolling / romwod

10 min prep

10 inchworms w/ PU
100 Row/Ski/Run
15/ rev lunge
100 row/ski/run
20 BW SQ
100 row/ski/run

With Your Partner, Work through

3, 8 min intervals with 2 min ACTIVE REST, you can break it up how you want.

ACTIVE REST within your 2 minutes "rest", you and your partner are trying to increase your reps with Bonus OH Slams (can be added to what ever you are missing at the end...)

100 Push Press
200 SQ (1/2 BW)
300 Jumping Pull Up
400 Mountain Climber
500 Hollow Rock

If you finish that... Move on to ... your AMRAP YGIG format

5 Burpees
5 Pulls Ups
5 Push Ups
100 Fast High Knees
* Each partner completes the full reps of the exercises before moving to the next one - P1 : 5 burpees then P2 5 burpees, P1 : 5 Pull ups etc. *
you BOTH have to finish the 100 Fast Knees for Round to count.

THEN BRUNCH

EMOM 16 min, alt

20 KB swings 24/16 kg
5 HSPU + 10 WB
1 round of CINDY: 5 pullups, 10 pushups, 15 squats
REST

A:
Partner WOD
14rft:
2 Front squats 80/60
10 ball slams
1 rope climb
*Alternate rounds

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
5 strict press
5 dips
5 superman
10 bicycles

Metcon/*Rx(14)
amrap 14
3 *ring dips(mod as needed)
9 push press 75/55-*105/75
27 cal airdyne

bench press(15)
5x3

Finisher
2 min quad stretch
30 scap pu
30 band pull aparts
60 alt sit up

Partner WOD
23 minute AMRAP

AMRAP
16 Box jumps 30/24”
12 DB thrusters 25-35/35-50

Partner A works thru AMRAP while Partner B runs 400 meters, then switch once Run is completed. Pick up in AMRAP where the other left off.

Wednesday 16th May 2018

FRONT SQUAT / SINGLE-ARM RING ROW SUPERSET*

A1) Front Squat:
4 x 10-12

A2) Single-Arm Ring Row:
4 x 10-12

Use a heavy load (or degree of difficulty for the Ring Row) for the rep range that allows you to move with perfect form, heavier than last week. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Front Squats, followed by a set of Ring Rows, heavier than last week. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 6 of 8

---

3 Rounds for Time:
15 Deadlifts 185/125
9 Hang Power Cleans
6 Push Jerks

The barbell should be on the heavy side for you. Baller status for going unbroken, but definitely okay to break it up a bit, especially on the Hang Power Cleans.

Post time and Rx to comments.

Rest as needed between rounds - This is a workout where you are supposed to go all fucking out - its okay to just lie down for a couple of minutes after each round - Make it hurt!!!!

5 ROUNDS

• 400m sprint

Note times and other details in the notes

TIMES TO BEAT

Beginner athlete: 2min 13sec
Average athlete: 1min 51sec
Advanced athlete: 1min 29sec
Elite athlete: 1min 7sec
Regional athlete: 0min 58sec