"Omatoiminen WOD"

A.
2 rds:
Run 400m
5 DL (snatch grip)
5 Muscle snatch
5 Ohs
5 Press (behind neck)

2 rds:
6-8 wb
3-6 Power snatch (add weight)

B.
For Time:
45 Wallball (20/14lbs)
800 Meter Run
15 Power Snatches (50/35kg)
800 Meter Run
15 Power Snatches (50/35kg)
800 Meter Run
45 Wallball (20/14
lbs)

(Time cap: 25min)

Reverse Hypers: 4 x 20-25. Rest 60s.
OR
Glute Ham Raises: 4 x 6-10. Rest 60s.

A: Dead Lift, build up to heavy 5rep max of today

B: partner workout
12min amrap, alternate full rounds
3 Power Snatch 55/37,5kg
6 Box jumps
9 Burpees

A: In teams of three, complete three rounds each of:
300 Meter Row
(rest station)
20 Dumbbell Hang Cleans
(rest station)
10 Strict Pull-Ups
(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.

2-2-2-2-2 conjugate shoulder press
max rep press @70% heaviest set

Muscle up strength:
Competitor: 3 sets max reps (90 sec rest)
Intermediate: spotted ring muscle ups
Beginner: pull ups or chin over bar holds

6min EMOM:
Competitors: 1-2-3-4-5-6 kips into 1 muscle up
Intermediate: spotted
Beginner: alternating: kips on rings and banded drills

WOD:
AMRAP 6 minutes
1-2-3-4-5-6.....
pull up
press up
squat

TTB skill:
Competito:r 3 sets of max reps (1 min rest in between)
Intermediate: kipping straight leg raise to target (upto 5 reps)
Beginner: 10 bar kips and 5-10 hanging curl ups

WOD:
25 min EMOM
1. 10 deadlift
2. TTB
3. Double unders
4. Box jump overs 30/24"
5. 100m run

Back Squat
All Sets completed “On the 2:00”
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%

Partner Murph
1 Mile Run: 4x400m relay
100 Pullups
200 Pushups
300 Squats
1 Mile Run: 4x400m relay

Timecap: 40 mins

Both partners will alternate 400m runs until 1 mile is complete to start and then to finish the workout. Partition the reps however you like, but partners must finish 100 pullups before continuing on to pushups and so on. Only one partner works at a time.

Power Clean + Front Squat + Push Jerk
Build to a Heavy Complex

WOD

4 rounds for time of:
15 mtr overhead walking lunge
25 Anchored sit-ups ADV: GHD
Men: 50 kg
Women: 35 kg
Both exercises in this workout challenge the midline. The overhead lunge should be relatively heavy, possibly requiring 2-3 sets to reach the full distance each round. Avoid the GHD on this one if you don’t have previous exposure to it.