Complete as many reps as possible in 10 minutes of:
12 Burpees
50 kg Thruster, 12 reps
12 Burpees
50 kg Power snatch, 12 reps
12 Burpees
50 kg Push jerk, 12 reps
12 Burpees
50 kg Hang squat clean, 12 reps
12 Burpees
50 kg Overhead squat, 12 reps
Then as many burpees as possible in the remaining time.

Total 105min
A. WU & skill work:
150 DU, 450m run
2 rounds:
10 strict T2B, 5 push-ups, 10 goblet squat 12kg

B. Olympic - EMOM for 10min
2xhigh hang squat snatch from possible new PR (30kg)
1-2 50% 2x15kg
3-5 60% 2x17,5kg
6-8 75% 2x22,5kg
9-10 85% 2x25kg

C. Strength - HBBS Wendler week 2

D. Metcon, 12 AMRAP
5 squat cleans bodyweight > skaalattu 40kg (BW 56kg)
5 strict pull ups
300m run
Result: 3 rounds + 4 reps
HR limits 160-180, max HR 186

E. Post workout
5min kipping pull-up practice
3x10 GHD situps with 5kg weight
1000m row
Olkapään kuntousta

For 20min, on odd minutes:
* 10 push jerk (~50% of C&J 1RM)
On even minutes:
* 10 box over jumps

5 rounds for max reps

1-2-3-4-5
Squat Clean Thrusters 165# (135)
Burpee over the box jump 24"
Muscle ups (3 pull ups/2 ring dips)

Posted on August 7, 2014

8.7.14 Thursday
Event Date: August 7, 2014

Warm Up

10 PT

10 GM

25m Band Walk around ankles

25m Band Walk around thighs

1min shoulder distract L/R

1min banded bully L/R

1min cobra stretch for abs

1min single leg flex L/R

1min quad stretch L/R

Strength

10 EMOM

1 Rope Climb

12 HRPUs

WOD

5 RFT

8 Push Press 155/105#

12 KBSnatches 6L/6R 54/35#

20 Walking Lunges

400m Run

Front Squat x 20
Toe to Bar x 15
Push Press x 10
Pull-up x 5

3 rounds for time
50 kg barbell

3+ Hours Before or After CFE Strength & Conditioning WOD

Choose ONE of the following sports:
Swim Repeat 1000m, Recover 3:00, until form/pace deteriorates
Bike Repeat 5k, Recover 3:00, until form/pace deteriorates
Run Repeat 1M, Recover 3:00, until form/pace deteriorates
Row Repeat 1600m, Recover 3:00, until form/pace deteriorates

Event Date: August 6, 2014

Warm Up

400m Run

10 PT

10 GM

10 Supermans

10 Wall Squats

10 Goblet Squats 35/25#

Back Squat (sally up sally down)

Tabata

Core 20on/10off

8rounds of each

T2B

Sit Ups

Plank

Crunches

WOD

Deadlift Ladder

500m Row

5x185/125#

250m Row

5x215/155#

250m Row

5x225/165#

250m Row

5x255/195#

250m Row

5x285/225#

500m Row

If Athlete fails at one of the ladder’s they stop there and then

as many unbroken reps as possible, then they move to the Final Row of 500m.

1000m Row
50 Thrusters 20kg
800m Run
30 Pull-ups
800m Run
30 Pull-ups
800m Run
50 Thrusters 20kg
1000m Row