12 mins
Build the heavier set of :
Back rack walking lunges 10 steps
Front rack walking lunges 10 seps

Metcon (AMRAP – Reps)

Tabata (8rds Each)
Bench Press
-Rest 4 mins-
Tabata
Ring Rows *
* Ring height is set to where top of the ring sits at the hips. Feet are placed on a 24in box or Bench. *

Core Work

3 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Rock Hold
– Rest 1 min between rds –

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#Strength

4 x 3 @ zone 1 (L) of:

• BB muscle snatch from deep squat

Based on Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

20min amrap

after each set of pullups - perform 5 sets of the following complex: 1 powerclean, 1 hang squat clean and 1 S2O 60kg

Do chest to bar as far as you can and Then just continue doing ordinary pullups

the pullups decreases 3 each set

30 Chest to bar / pullups
27....
24....
21....
18....
......... and so on as far as you can go

SCORE IS THE AMOUNT AF PULLUPS PERFORMED

Morning: 45 min
WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Hang power snatch + snatch – 15 x (1+1) @ 65%+, go every 90 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37.5 / 37.5 37.5 40 / 40 40 40 / 42.5 42.5 42.5 / 42.5 45 45

Evening: 135 min
WU for 10 min
Skill: BMU practice for 30 min
Progressions

B. Clean and jerk – build to a heavy set of 2 cleans + 1 jerk for the day, aim for 4 to 8 sets @ 80-95%1RM range

2.SPP (Skill)

A. Alternate
A1. Touch and go (squat) snatch – (2 to 3) x 12 @ 40 – 60%1RM, Rest as needed before A2 / 25 25 kg
A2. Toes to bar – (2 to 3) x (10 to 30), Rest as needed before A1 / 22 18

B. Alternate
B1. Thruster – (2 to 3) x 12 @ 40 – 70%1RM, Rest as needed before B2 / 32.5 35 kg
B2. Ring muscle up – (2 to 3) x (3 to 12), Rest as needed before B1
3x1 3x1

C. 6 to 10 minute EMOM – 1 Legless rope climb > not done

D. Rotate through at your own pace for 2 to 3 rounds > 2 rounds
D1. Top of dip hold – Accumulate 15 to 20 seconds / 20 sec, knees tucked in
D2. Hollow (hold/rock) – Accumulate 30 sec hold / 30 reps / 30 reps
D3. Bottom of dip hold – Accumulate 15 to 20 seconds / 20 sec
D4. GHD hip extension – 10 to 20 reps, tempo 2011 / 10 reps

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Morning: 45 min
WU for 15 min
1.Strength
A. Front squat – build to a heavy set of four (4) for the day in 15 to 20 minutes

Evening: 135 min
WU for 10 min
Skill: MU practice for 40 min
Progressions
Muscle up 10 x 1 rep

B. Alternate
B1. Deadlift – 4 x 8 @ 67.5-75%1RM, rest 2 minutes before B2
75 80 80 82.5
B2. Strict press – 4 x 6 @ AHAFA (as heavy as form allows), rest 2 minutes before B1
27.5 30 30 30

2.SPP (Skill)

A. 2 x 4 minute EMOM, alternating
(1) – Rope climb – Max reps in 30 seconds / 2 2 2 2
(2) – Pistols, alternating- Max reps in 40 seconds / 14 15 18 20
REST. 2 to 5 minutes between EMOMs on part A

B. Scenarios for time, until you hit your fastest possible time for the day
2 Rounds for time of:
40 Double unders
5 Power snatch @ 60/40kg (135/95lbs) > 30 kg
No more than 3 attempts. REST. As needed between attempts
Results: 1.47, 1.42

C. Wall ball – 125 reps @ 9/6kg (20/14lbs), in as few a sets as possible, rest as needed between sets > 100 reps
35 + 30 + 20 + 15
6.20 (rest btw. sets: 1.00-1.20)

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140

50/40/30/20/10 For time

• Air squats
• Pushups

TIMES TO BEAT
Beginner athlete: 16min 59sec
Average athlete: 14min 9sec
Advanced athlete: 11min 19sec
Elite athlete: 8min 30sec
Regional athlete: 7min 22sec

Fredrika
En svensk herowod i team-format

Madelene omkom när polisbilen hon satt i körde av vägen och hamnade uppochner i det iskalla vattnet.

Olyckan ägde rum i Fredrika i Åsele kommun, och blev resultatet när poliserna försökte förmå en påverkad man, som körde helt vansinnigt, att stanna.

Hennes kollega klarade sig med ett nödrop och vid kontroll visade det sig dessutom att hon (vid olyckstillfället) var gravid i 14 veckan.

Så här ser woden ut:

WOD Fredrika
(Teams of 2, split anyhow, 1 work 1 rest)
5RFT
11 DL @100/70
15 Lateral burpees
13 HSPU
51 Double-unders
10 Muscle-ups

After 5 rounds
17 min row for meters

Score is time, tiebreaker meters on rower.
Timecap on first part 25 min.
Total workout time: 42 min.
For every rep not completed (before TC) on first part subtract 100 meters from row.

5/11/2015 (5-11-15, dödsdatumet)
13-5110 (polisbilsanropet på bilen som körde av vägen).

17 min på rodden motsvarar de antal minuter (17 minuter) det tog för räddningspersonal att komma fram till olycksplatsen.

---

Scaled version
(Teams of 2, split anyhow, 1 work 1 rest)
5RFT
11 DL @70/50
15 Lateral burpees
13 HR-pushups
51 Single-unders
10 Pullups

After 5 rounds
17 min row for meters

1.Snatch

• 65%/2
• 70%/2
• 75%/2
• 80%/1
• 85%/1

2.Clean & Jerk

• 65%/2
• 70%/2
• 75%/2
• 80%/1
• 85%/1

3.Back Squat

• 60%/3
• 70%/3
• 75%/3
• (80%3)3

4. for time

21-15-9

• ohs 61kg

3- 2- 1

• rope climb

"BOUNCY HOUSE"
4 MINUTE AMRAP
3 Rounds:
-12 Deadlifts
-9 Hang Power Cleans
-6 Jerks
Time remaining: Max Calorie Row

REST 4 MINUTES

4 MINUTE AMRAP
2 Rounds:
-12 Deadlifts
-9 Hang Power Cleans
-6 Jerks
Time remaining: Max Calorie Row

REST 4 MINUTES

4 MINUTE AMRAP
1 Round:
-12 Deadlifts
-9 Hang Power Cleans
-6 Jerks
Time remaining: Max Calorie Row

RX 75#/55# - 95#/65# - 115#/75#
RX+ 95#/65# - 135#/85# - 155#/105#

20 min amrap

BEAR COMPLEXES SHOULD BE DONE UNBROKEN - TRY TO NOT LET THE BAR REST ON GROUND BETWEEN THE 2 REPS, NOT EVEN TO REGRIB....... SQUAT CLEAN IS ALLOWED AS A COMBINATION OF THE FIRST TWO MOVEMENTS OF THE COMPLEX

• 22 Cal Row
• 2 Bear complexes 70kg
• 20m Prowler push 120kg added

SCORE IS THE NUMBER OF COMPLETE ROUNDS - ADDITIONAL REPS IS NOTED AS A NOTE