"12 days of rain"

0.06 curve
2 DB thrusters
3 push ups
4 pull ups
5 hollow rocks
6 lunges
7 KB swings
8 DB snatches
9 TRX rows
10 flutter kicks
11 a mat sit ups
12- 500m row/ski

40min timecap
(Go through like the 12 days of Christmas song always counting back to the curve)

For time:

• 80 squats
• 70 push-ups
• 60 one-legged squats, alternating
• 50-calorie row
• 40 single-arm overhead squats, 35-lb. dumbbell
• 30 handstand push-ups
• 20 thrusters, 35-lb. dumbbells
• 10 muscle-ups

Kolmessa minuutissa suorita:
25 heilautusta
15 yleisliikettä
loppuaika kahvakuulatempauksia
1 min lepo
Kolmessa minuutissa suorita:
25 heilautusta
15 yleisliikettä
loppuaika rinnalleveto ja työntö kuulalla
1 min lepo
Kolmessa minuutissa suorita:
25 heilautusta
15 yleisliikettä
loppuaika etukyykkyjä kuulalla

Tulos: toistomäärä kaikista osista

C.
Four sets of:
Bulgarian Split Squat x 8 reps @ 3011
(use heavy DBs or KBs in each hand)
Rest 90 seconds
Seated Strict Overhead Press x 8 reps @ 2111
Rest 90 seconds

C.
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.

Note rounds and reps for both sets separately.

http://opexfit.com/june-20-2014/

A. BS with variable resistance – 10 sets of 3 @ 20X1; rest 45 sec – bands or chains

B. OHS @ 42X1; build to a moderate double in 5 sets

C. EMOM – 8 min – 8 CTB chin ups

D. EMOM – 12 min
odd – 6 tough KB snatch R
even – 6 tough KB snatch L

Notes:
- choose your tension as needed for A, work on speed on concentric, record what you use
- pause at bottom for OHS – form over load impt here
- work on speed for CTB chin ups, if volume is low add speed element, NOT reps or load
- choose aggressive load for Snatch but solid form, breathe throughout

4 rounds of following, 10 reps each exercise, 90 sec rest between rounds, don't put weights down - 2 x 10kg Dumbbells
- biceps curl;
- front squat;
- overhead press;
- lunges (each leg)
- bent over row

A.
Every two minutes, for 12 minutes (6 sets):
Front Squat x 1 rep
Build over the course of the six sets to today’s heaviest single.

Warm Up: 3 min Jump Rope, Leg Swings, Wall Hurdles, Calf Stretch, 2 Rounds of: 10 High Knee Pulls, 10 Toe Grabs,

10 Side Lunges, 10 Inchworms,

Metcon: “Run & Jump” for Time

Run 200m

100 Double Unders

8 Pull ups (Rx+ 3 Muscle Ups)

Run 400m

80 Double Unders

8 Pull ups (Rx+ 3 Muscle Ups)

Run 800m

60 Double Unders

8 Pull ups (Rx+ 3 Muscle Ups)

Run 400m

40 Double Unders

8 Pull ups (Rx+ 3 Muscle Ups)

Run 200m

20 Double Unders

8 Pull ups (Rx+ 3 Muscle Ups)

Score: Time

Warm Up: 200m Run, 90/90 Stretch, Rollback 2 Hurdle, 2 Rounds: 10 MB Squats, 10 MB Lunges, 10 MB Sit Ups

Focus 1: Clean

Work to 92% of 1RM C&J for a heavy single. Then, 3 drop sets. No linear progression. Do all drop sets at 20# less if your heavy single is over 265#. Do all the drop sets at 10# less if your heavy single is below 265#.

*Metcon: 21-15-9 for time
*
Power Cleans (135/95) (Rx+155/115)

Barbell Rollouts

Score: Clean Weight / Time