2 block runs - together
100 KB swings 24/16kg
50 synchronised air squats
150 box jumps 24/20"
50 synchronised burpees
200 wall balls 9/6kg
2 black runs together

Warm Up: 800m run, pre squat hip opener, 10 air squats w/ :10 hold, 15 unbroken wall balls

Strength: back squat
5-5-5+, then 1 set AMRAP @ 70% day’s weight 143 5+(8)

Met Con: “Karen”
150 wallballs (20/14) Rx

Mobility: couch stretch, foam roll quads/hamstrings

Four x six

Focus: 6x2 Bench (20 Minute Cap building to heaviest set)

 

Metcon: For Time:

- 400m Run

- The 4 Rounds of

o 10 Explosive Push Ups (L3 Chest Slap, L2 Push of ground, L1 Push off ground from knees)

o 10 Goblet Squats (L3 70/55, L2 55/35, L3 Scale as needed)

 

Score = 2RM / Time

Every 2 minutes for 20 minutes:
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean
1 Clean

120 min

1.JG SC 6.4.2018
A. 3 rounds:
- 10 pronated shoulder dislocates
- 10 supinated shoulder dislocates
- 10 shoulder flexion pulses w/bar
- 20 palm push ups

B. 3 rounds:
- 6 x kick to split leg handstand
- 20 wall facing HS shoulder shrugs

C. HSW practice for 15 min

D. 3 rounds:
- 20 s. straight arm plank hold
- 20 s. straight arm plank hold, other hand & leg off floor
- 20 s. straight arm plank hold, other hand & leg off floor

2.Conditioning
A. "Mikko's Triangle"
10 rounds of:
1 min max cal bike - 10 x 15 cal
1 min max cal row - 10 x 12 cal
1 min max cal ski erg > airrunner - 12 12 13 13 13 13 13 13 13 14
1 min rest > 2 min rest
160/181

A: in 15' set your 5RM of Push Press

B: 30-26-22-18-14-10 Reps of
Push Press
Front Rack Lunge

21-15-9-6-3
Hang power clean 40/30kg
Burpee over bar
STOH 40/30kg
TC: 15min

10 Rounds For Time
3 Cleans @ 155
3 Push Press @ 155
6 Wide Grip Strict Pull Ups
19:20

Wednesday

Focus: With a 15 Minute Time Cap work up to a heavy load of 1 Full Clean + 1 Thruster (This movement will involve 2 squats per set with clean, stand up then back down for thruster)

 

Metcon: Open WOD 12.3 – 18 Minute AMRAP of

- 15 Box Jumps 24/20

- 12 Push Press (L3 115/75,L2 95/65, L1 75/45)

- 9 T2B (L3 T2B, L2 Knee Raises, L1 Dragon Flys on rig)

For box jumps step ups are acceptable but athlete must come to full extention on the box while both feet are on the box

 

Score = Heaviest Complex Wgt Completed / Rounds + Reps