135 min

1.JG scaled 22.5.2018
A. 3 rounds of 30 reps each:
- palm, wrist. ext., palm 90", radial push ups

B. 2-3 rounds:
- 12 x kick to split leg handstand
- 8 x single leg box assisted butterfly pull up
- 8 - 12 elevated pike push up
- 3 ring swing + hips to rings
- 5 kip swing + 5 kip knee raises + 5 kip swing + 5 kip knee raises

2.Own skill
A. Bfly pull up practice for 10 min

B. HSW practice for 10 min

3.CF JKL wod 22.5.2018

4.Accessory
A. 3 sets of:
- Hip thrust - 3 x 12 x 65 kg
- Reverse hyper - 3 x 15 x 20 kg

A.
10 minutes cardio, you choose :
Rowing, Assault bike, Sledge push/pull, run, rope turns, body weight moves
B.
2+2 Minutes lonkankoukistajien Mobility of Your Choice
2+2 Minutes rinta/hartian etuosa Mobility of Your Choice
2+2 Minutes Etu/sisäreisien Mobility of Your Choice
2+2 Minutes OH/front rack Mobility of Your Choice

Muista hengittely samaan aikaan, ei repimisiä vaan anna kehon "venyä" rauhassa, lisää tehoa sitä mukaan kun kireys vähenee.

C.
Mobility and Maintenance
* Foam rollerilla selkä aluetta läpi + jumipallon käyttö lapa/epäkäs alueella, 5-10 minutes with them.
* Choose 2-3 Alavartalon Mobilitya, esim takareisien availuja levytangolla tai jumipallolla pakaroiden käsittelyä. Spend 10-12 minutes with them.
* Choose 1-2 käsivarsien huoltoon kohdistuvaa toimea ja spend 5-10 minutes with them.

D. Muista tyhjentää pullollinen vettä mobility session aikana.

14 min AMRAP

10 Calorie Row
5 Overhead squats 40/25
Increase the OHS by one rep each round

2 min rest

14 min AMRAP

200m run
5 clusters (40/25)
Increase the clusters by one rep each round

Notes: a cluster is a full squat clean into a push press. The barbell starts on the ground for each rep - one then performs a squat clean into a push press. This is very similar to a thruster. The only difference in a cluster is the barbell returns to the ground each time. In a thruster the barbell does not need to touch the ground.

Score is the number of OHS and Clusters

Some Possible scales/adaptions/substitutes

Row: run; bike; walk; 20 mountain climbers

Overhead squat: reduce weight, (squat with stick/band), air squats; front squat; goblet squat

Run: row; bike; walk; 40 mountain climbers

Cluster: perform the movement from the hang vs. floor; thruster; goblet squat; push press; jump squat; wall ball shots

1. Strict Pull-Ups
   Max Unbroken Set

2. Bench Press
   Build to 7RM

3. Deadlift
   Build to 7RM

4. ”Free Fall”
   AMRAP 20:
   200 Meter Run
   20/14 Calorie Row
   20 Alternating Dumbbell Snatches (50/35)
   20 Wallballs (20/14)

3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-ups

Men: 55-lb. dumbbell
Women: 40-lb. dumbbell

3 rounds for time:

• 50 double unders
• 50 air squats
• 50 calorie row

Timecap: 20 min

Eilinen/

olkapää mobilty 30 minuuttia

Raakarive+työntö

10x(2+1)@65-80%

Takakyykky
5x3@60%

BACK SQUAT

Fitness
3 x 5 LP

Start your linear progression light enough to add weight through 7 weeks.

Performance
75% x 5, 75% x Max Reps

Warm up, then perform one set of 5 at 75% (of 1RM), followed by a max rep set at the same load. Use a spotters, but aim to end the set 1-2 reps shy of failure.

Post loads to comments.
Exposure 1 of 8

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For Time:
500m Run

Then…

5 Rounds:
8 Goblet Squats
8 Strict Ring Dips

Then…

500m Run

The runs should take 2-3 minutes. Scale to 400m as needed. Choose a challenging load for the Squats. Scale the Ring Dips to Box Dips or perfect Push-Ups as needed. And, don’t sleep on these Goblet Squats! Stay braced and keep an upright torso while hitting a full range of motion on each rep.

Post time and Rx to comments.

5 Rounds for time of 21-15-9:

5 Rounds for time of:

21 Burpee double Dumbell/Kettlebell Deadlifts (25/17.5 or 24/16)
21 Weight Plate overhead lunges (25/15)

15 Burpee double Dumbell/Kettlebell Deadlifts (22.5/17.5 or 24/16)
15 Weight Plate overhead lunges (25/15)

9 Burpee double Dumbell/Kettlebell Deadlifts (22.5/17.5 or 24/16)
9 Weight Plate overhead lunges (25/15)

Recovery 200m jog OR 100m walk between rounds

Scales/substitutes/adaptions

Burpees deadlifts: regular burpees (take out the DL); Burpee single kb/dB DL (sumo stance); Double KB/DB DL and depending on ability add a sit up/squat/push up

Burpees - several things we can do... talk to or message the coach before. Some Ideas include (but not limited too..) squat step up; rolling burpees; squat+weighted sit up;

Weight Plate Overhead Lunges:

Reverse lunges; unweighted lunges; goblet lunges; air squats; goblet squats;

Recovery walk/jog: shorten the distance; jog 100m/walk 100m (or substitute distance based on ability i.e. walk 100m/jog 100m; jog 50m walk 100m, etc...)

4 Sets - Shoulder and hip focused activation and stability
2 Turkish Get Up R
10m Quadruped Crawl
2 Turkish Get Up L
10 Alternating Box Step Ups (tall box - focus on keep torso tall throughout step)