10 rounds for time:
3 MUs & 6 Toes To Rings (try to NOT let go of rings after MUs and go right into toes to rings)
Sprint to 50 yard line and back

A.
Every 2 minutes, for 20 minutes (10 sets):
Push Press + Push Jerk + Split Jerk

Build over the course of the 10 sets to today’s heavy.

A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.

Por parejas por tiempo:
- 100 sit-ups.
- 80 Kb Swing (24/16 kgs).
- 60 Wall ball shots (9/6 kgs).
- 40 Toes to bar.
- 20 burpees over the box (24"/20").

http://opexfit.com/september-13-2014/

25min Time Cap:
5k Row
AMRAP burpees in remaining time

Notes:
– Burpee standard is chest to deck, hips fully open at top and feet leave ground slightly – hands can be at side
– Workout score is burpees completed
– Also note 5k row time
– Post results to comments below (also note name, height, weight)
– Good luck!!!

15-10-6-3-1-3-6-10-15 reps of:

• DB snatch balance

3 kierrosta:

150m juoksu hiekkasäkki kannossa (30kg/15kg)
6 Burpeeta seinän yli hiekkasäkin kanssa
10 vatsaa (jalat penkillä telineiden kanssa siten, että ala-asennossa rinta niin alhaalla kuin liikkuvuus antaa myöten.

Skaalaus/pituuden kompensointi burpeissa korokkeilla. Punnerruksissa joko normaalit punnerrukset lattialla tai polvet maassa.

Rounds of:
5 Goblet style FS with DB then go right into:
5 DB Sumo style squats with DB inbetween legs, with pause at bottom
10 push-ups with weight on your back (chest to ground)
:25 hold of L Pull-up position

AMRAP 4'
burpees
then
rest 2'
then
3 rounds for time
10 toes to bar
20 alternating one legged squat (10+10)
10 chest to bar

B.
“Jackie”
Row 1000 Meters
50 Thrusters (20/15 kg)
30 Pull-Ups

Rest until the running clock reaches 12:00, and then…

C.
“DT”
Five rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

Rest until the running clock reaches 24:00, and then…

D.
For time:
30 Burpee Box Jump-Overs (24″/20″)
40 Toes to Bar
30 Burpee Box Jump-Overs (24″/20″)

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

30-Minute Tempo Run
Run each 400 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.