5-5-5-5-5 reps of Shoulder Press

5-5-5-5-5 reps of Push Press

( rest as needed between sets )

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 40-50 reps

A.
Four rounds of:
Back Squat x 6 reps @ 3011
Rest 60 seconds
Weighted Box Step-Ups x 6 reps each leg @ 2111
Rest 60 seconds
Dumbbell Bench Press x 8 reps @ 2011
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 6 minutes of:
20 Alternating Reverse Lunges with Dumbbells
10 Renegade Rows (Push-Up, Row Left, Push-Up, Row Right)

A.
Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 95%
Rest 2-3 minutes between sets.

http://opexfit.com/july-23-2014/

5 rounds for time (16min time cap)
Run 400m
2 legless rope climbs 14′

Notes:
- use legs on way down if needed
– if you struggle with legless do regular rope climbs
– record time

Focus: Burpee Box Jump Tech

 

Metcon: “Death by Burpee Box Jumps”

0-1 min = 1 burpee box jump, 1-2 min = 2 burpees box jumps, 2-3 min = 3, and on and on until you fail…

 

Score: Burpee box jumps achieved

"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