"Omatoiminen WOD"

A.
Row
500m easy
300 hard
100m fast

Mobility:
Glutes / hamstrings

B.
10 rds:
Row 500m / rest 1min
(pace: 5k avq - 2-3s.)

C.
Easy row 3-5min
Foam rolling

"Omatoiminen WOD"

A.
Easy row 3-5min.

3 rds:
5 Snatch grip DL
5 Muscle snatch
5 Ohs
5 Press behind neck

3-position snatch

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

B.2.
OHS: 5-4-3-2-1

B.3.
3 rds:
Bench press: x8-12
Db/Kb Bent over row: x8-12/hand
Weighted Sit up: x8-12

C.
Foam rolling

"Omatoiminen WOD"

A.
Run 400m (easy)
10-15 Air squat
10-15 Sit up
10-15 Push up
10-15 Ring row
Run 400m (hard)

Mobility:
Squat / overhead

Technique/warm up:
DL / FS / Push press/Push jerk

B.
Run 800m
50 DL
Run 800m
40 Front squat
Run 800m
30 STOH
(rx: 60/40)

C.
Cool down:
Easy run/walk 400m
Foam rolling

4RFT
1 sd run
250/200m row

AMRAP 8

14 c2b
10 box over burpees
7 power clean 50/35kg

3rds
15 GHD back extension
10 TTB (kipping)

huomenna aamulla omatoiminen pieni hiki sit huilaa.

TRIPLE METCON

AT 0:00

4 Rounds for Time:
16 Alternating Dumbbell Power Snatches
3 Ring Muscle-Ups or 9 Burpees

6 Minute Cap. Choose a load that challenges you for the Dumbbell Power Snatch.

AT 12:00

5 Rounds for Time:
10 Dumbbell Hang Cleans (5 left, 5 right)
5 Chest-to-Bar Pull-Ups

6 Minute Cap. Choose a load that challenges you for the Dumbbell Hang Power Cleans. Scale to Jumping Chest-to-Bar Pull-Ups as needed.

AT 24:00

5 Rounds for Time:
2 Deadlifts 365/255
6 Strict Handstand Push-Ups

6 Minute Cap. The Deadlift should be heavy for you. Scale to up to 2 AbMats (as long as you get some range of motion) or to Hand Release Push-Ups as needed.

Post times and Rx to comments.

8 min AMRAP
Partner A: Run 200 m
Partner B: Thrusters

2 min REST

8 min AMRAP
Partner A: Row 200 m
Partner B: Burpees

2 min REST

8 min AMRAP
Partner A: 50 DU or 150 singles
Partner B: Pull ups or scale: ring rows

• Example: Partner A will run 200m and Partner B will do thrusters. When Partner A returns from run, Partner B will do 200 m run and Partner A will do thrusters, then rotate for 8 Min.

• Example: Partner A will row 200 m while Partner B does burpees. When row is completed partners will switch movements.

• Example: Partner A will do 50 DU or 150 singles while Partner B does pull ups. When Partner A finishes DU or singles, partner B will do 50 DU or singles and Partner A will do pull ups.

CLUSTER

Work up to a heavy Squat Clean Thruster, aka a “Cluster.”

Post loads to comments.

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PARTNER WOD

For Time:
100 Thrusters 135/95

Every minute on the minute, both partners perform 5 synchronized Burpees. Both partners must have their chests on the floor at the same time for the Burpee to count as a rep. The Thruster weight should be medium heavy for you.

Post time, Rx, and partner to comments.

5 rounds
20 Bike Cals
10/arm Single Arm DB Deadlifts
20 Arm Circles
:20/side Side Plank

• This workout is to be approached at an easy to moderate pace.
• Afterwards you will feel more energised
• Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.

For 20-30mins
100m Jog
:20 Hang
10/side Lying Leg Kicks
10m Spiderman Crawl

• This workout is to be approached at an easy to moderate pace.
• Afterwards you will feel more energised
• Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.

FRONT SQUAT / SINGLE-ARM RING ROW SUPERSET*

A1) Front Squat:
4 x 5-8

A2) Single-Arm Ring Row:
4 x 5-8

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. If the Clean is the limiter in how much weight you’ll be able to Front Squat, and you feel like they’ll be too easy for 5-8 reps, perform them at a 31X0 tempo.

*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 8 of 8

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For Time:
30 Power Cleans 50/30kg
30 Push Jerks

The load should be light, and you should be fast, scale accordingly. The Push Jerks are “shoulder-to-overhead anyhow.” Be sure to fully stand up on all 60 reps.

Post time and Rx to comments.