Benchpress:

8x3 @80kg

-27 front squats (43kg)
-4 legless ropeclimbs
-21 front squats
-3 legless ropeclimbs
-15 front squats
-2 legless ropeclimbs
-9 front squats
-1 legless ropeclimb

TABATA 4'

ghd sit up
hip extension

Posted on July 16, 2014

7.16.14 Wednesday
Event Date: July 16, 2014

Warm Up

10 PT

10 GM

10 Jumping AirSquats

10 HRPU’s

Hip Mobility

Strength

Using 1RM

“Shoulder Press”

5x75%

3x85%

1x95%

WOD

9-7-5-3

Push Press 115/85#

T2B

Rest 4mins.

18-16-14-12

Wall Ball Shots 20/14# 10’/9’

Box Jump 24/20”

Cash Out

3 Position Snatch:
70%x1
75%x1
78%x1x3

Snatch Pull:
96%x5x5

Snatch Push-Press:
78%x5x5

Good Morning:
78%x5x5

3 Rds:
12 Strict Pull-up
15 Reverse Crunch

Snatch 100%=75kg
Back Squat 100%= 155kg

For Time:
50xstrict push ups
40xstrict pull ups
30xstrict knees to elbows
20xstrict ring dips
10xstrict handstand push ups

Complete as many rounds as possible in 20 minutes of:

• 185-lb. hang power cleans, 3 reps
• 6 strict ring dips
• 9 box jumps, 30-inch
• 27 double-unders

Total 90min
A. Warm up & skill work
50 DU, 500 row, 3 rounds:
5 high box jumps
5 vertical throws
2-5 HSPU

C. Strength
Pull ups, day 5: 3,5,5,5 min 5 > 7
Front squat, Wendler week 4 deload
Regular dip 4x5

D. Skills: kipping pull up practice for 5min

E. Metcon, for time
(sovellettu RX metconista "Karhun reiret"

10 back squat 60kg > 45kg
50 KB swing 24kg > 20 KB swing 20kg
20 front squat 40kg > 10x40kg
40 box jumps 20" > 20
30 OHS 30kg > 10x30kg
30 T2B > 20 burpee
One bar and use of a rack is allowed
Result 10.50
Avg HR 170, max 182

F. Post workout
1000m row

Total 100min
A. WU
2 rounds: 250m row, 50 DU
B. Skills: kipping pull up practice for 10min
C. Olympics
Tunnin aiheena near & low - tanko liikkuu läheltä ja ilman vajoamaa
Tempaus kiekkojen päältä, puolireiden korkeudelta
(4x25kg kiekot)
D. Strength
Snatch pulls from the blocks
5x35 5x55 5x65 5x70
Snatch pulls from the ground
10x35kg 10x35kg 10x35kg

10 Rds for a time, alternating rounds:

7 Power Clean @60
7 T2B
7 Bar Facing Burpees
15 Calorie Row