5 Snatch 65%
5 Snatch 70%
5 Snatch 75%
5 Snatch 80%
5 Snatch 85%

Amrap 4
buy in = 15 front squat @ 50kg.
then
T2B 2-4-6-8-10-12-14-16-18-
Situp 5-10-15-20-25-30-35-40-45-

4 min rest

Amrap 4
buy in = 15 front squat @ 50kg.
then
ring dip 2-4-6-8-10-12-14-16-18-20-
pushup 3-6-9-12-15-18-21-24-27-

4 min rest

Amrap 4
buy in = 15 front squat @ 50kg.
then
WB 2-4-6-8-10-12-14-16-18-
Burpee 2-4-6-8-10-12-14-16-18-

score is total reps
Front squat does NOT count !!

Conditioning
For Time:
5 Rounds of “Cindy”
30 Overhead Squats (135/95)
1,000 Meter Row

Class Divides into 2 Teams:
3 Rounds:
Team 1: Assault Bike (Team Score)
Team 2: 400 Meter Prowler Push

If Teams of 2-4 Each: 1 Bike + Prowler
If Teams of 5-7 Each: 2 Bikes + Prowlers

Today we will randomly divide the class into two teams. The workout involves two stations: a bike station and a prowler push station. Team 1 will begin on the assault bike and try and accumulate as many calories as possible, switching out as they see fit. The other team is out pushing prowler sleds for 400 meters. The weight on the sled should be a moderate load that allows teams to run, but not light enough where they easily sprint. As with the bike station, the team on the sled may break up the 400 meters as they see fit, even having multiple athletes pushing one sled at the same time. Once the team with the sled returns and is fully inside the gym together, teams will switch stations. Each team will bike and push the sled three times a piece, with the score being total number of cumulative calories across the three rounds.

30min amrap:

• 5cal SkiErg
• 1-2-3... raaka rinnalleveto riipusta
• 5cal Assault Bike
• 1-2-3... thruster
• 5cal GHD-istumaannousu
• 1-2-3... push jerk

(N 42,5kg / M 60kg)

Tankoliikkeisiin yksi toisto lisää joka kierroksella. Kaikkien toistojen on tultava UNBROKEN tai harjoitus päättyy. Skaalaa painoja tarvittaessa, jotta saat tehtyä harjoituksessa täydet 30min.

10 RFT

• 3 Bar Muscle-ups
• 5 cleangrip Deadlifts 100kg
• 10 m. Handstand walk

TIMES TO BEAT

Beginner athlete: 23min 5sec
Average athlete: 19min 14sec
Advanced athlete: 15min 23sec
Elite athlete: 11min 33sec
Regional athlete: 10min 0sec

Scale bar muscle-ups to 6 Chest to bars, or 10 pullups

WOD
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082118
Happy 19th Bday too Eden Head!!! We wish you the best bday ever
Warm-up
2 rounds
200m run
20 squats
15 banded dl
10 kip swings or ring rows
Metcon (Time)
35min cap

2 rounds

19 farmer handle deadlift Rx 4-45/4-25
19 sled shuttle sprint Rx 3-45/2-45 eg: 10m there back 19m there back
19 kb goblet squats Rx 32/24kg
19cals
19 burpees
19 single arm db power cleans Rx 50/35
19 pull-ups
19 medball situps
19 hollow rocks
19 oh plt lunge Rx 45/25

150 min

1.Own skill
A. HSW practice for 20 min
- 8 x 2 m walks
B. RMU practice for 50 min
- Ring swings 3 x 5
- Hips to rings 10 x 1
- Box assisted turn 5 x 5

2.JG PP 24.8.2018
A. Warmup
3 sets:
- 20 palm push-ups
- 20 extensor push-ups
B. Handstand
Accumulate 3 minutes of lateral wall assisted handstand hold
C. HSPU
Accumulate 30 strict HSPU - abmat + 5 kg plate, 30 x 1 reps

3.JG PP 25.8.2018
A. Push / Pull Strength & Conditioning
3 rounds > 2 rounds
- 5 weighted ring dips - 5 5 kg
- 10 Bulgarian dips - feet on box
- 10 strict ring dips
- 20 push-ups
- Rest 2 minutes
- 5 weighted chin-ups - 10 10 kg
- 10 wide grip pull-ups
- 10 strict pull-ups
- 20 ring rows
- Rest 3-5 minutes or until fully recovered.

130 min

1.JG PP 21.8.2018
A. Ring Muscle-up Technique
- 3 x 5 rocking arch
- 3 x 5 ring swings
- 3 x (2 rings + 1 hips to rings)
- 3 x 1 ring muscle-up no dip - 4 x 1
- 3 x 1 ring muscle-up no dip + 1 hips to rings - 4 x 1
- 3 x 10 support swings
- 3 x 10 bottom of dip swings

B. TTB Technique
- 3 x 5 kip swings
- 3 x (3 kip swings + 3 hanging knee raises + 3 kip swings + 3 hanging knee raises)
- 3 x (3 kip swings + 5 half rep straight leg TTB)

2.Gymnastics
A. Handstand
- Hollow body positioning practice on the ground (10 min)
- Handstand hold practice (10 min)

B. Every 3min for 15 minutes:
Bike 2 min @ 75-80% effort - easy pace
6 Ring dips

150 min
1.JG PP 17.8.2018
A. Warm up
3 sets of:
- 20 box assisted butterfly pull-ups
- 10 winging pull-ups
- 20 palm push-ups
- 45s wall assisted handstand hold

B. Own skill
A. HSW practice for 15 min
B. Butterfly pull up practice for 20 min

C. Push / Pull Capacity
2 rounds:
- 60s max box assisted strict HSPU - 24" box, 18+14 = 32 reps
- 30s hollow hold
- 30s arch hold
- 60s max butterfly pull-ups - 13+10 = 23 reps
- 30s hollow hold
- 30s arch hold

D. TTB Capacity
4 rounds:
- 30s max TTB - 11+5+6+4 = 26 reps
- 90s recovery pace supine knees to chest

E. Mobility
3 sets of:
- 60s floor assisted German hang
- 30s of crab extensions
- 60s elevated bent arm shoulder extension
- 60s supine shoulder extension

2.Strength
A. Back squat 4x5 @ 30X1 Tempo - not done

B. Every 4 minutes for 3 rounds:
10 Push press @ 65-70% of 1RM > shoulder press

C. 3 rounds:
10m slider walk
5+5 quadruped shoulder CARs
5+5 Lateral box step ups

3.Aerobic work
A. E4MOM24:
15 air squat + easy row for rest of the time