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").

E90 sec for 15min(10sets)
Back squat x5 @light weight
Last set is an amrap, RPE 8, save one or two reps in the tank. Don’t go to fail!
+
3 rounds
In 2min
200m run
Amrap push ups
1min rest
200m run
Amrap TTB
1min rest

DL Build up to heavy 5rep of today
+
“Optimus Prime”
7min Amrap
Wall balls
Starting from 1:00 5DL @100/70kg at the beginning of each minute.

Warm Up

400m Row
2x
6 Back Extention
6 GHD Sit-ups
10 Air squats

Mobility
Quad and Hipnwork

Open WOD 1

As Many Reps As Possible

Burpees

Jumping to touch a ring no less then 6" above your highest reach...

***well this was hard for me... I may give it another go tomorrow night.. I hit 67 and had 3 or 4 no reps which sucked... My engine is still a weak point but at least I did it... I wanted at least 70 and got close... We will see about tomorrow.

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.

7 minute AMRAP:

-Burpees

For Reps
5 Minute AMRAP of:
5x DB Thrusters 35#
5x Pull-Ups
Rest 5:00 Minutes*
4 Minute AMRAP of:
50 Meter shuttle run (25m out and back)
5x Burpees
Rest 4:00 Minutes*
3 Minute AMRAP of:
Row for Meters
Rest 3:00 Minutes*
2 Minute AMRAP of:
Max Box Jumps @ 24/20
Rest 2:00 Minutes*
1 Minute AMRAP of:
Max Sit-Ups

Got: 5 rounds +5 thrusters
6 rounds +1 run +2 burpees
825 meters
41 jumps @ stairs
35 sit-ups w/ bar

Kehonhuoltoa ja alapyllyaktivaatiota

Käytä aikaa näihin

Pelkkä tanko, 3 kierrosta

7 x hipthrust
7 x hyvää huomenta
7 x rinnalleveto supersmooth suoraan olkapäille läheltä
7 x vauhtipunnerrus, keskity laskemaan tanko aina hyvin suoraan olkapäille toistojen välissä

Kumpparijumppaa, venyttelyä ja rullailua

Verryttele reidet, lonkat, ulkokiertäjät (eg pigeon), avaa rintarankaa pallolla ja rullalla ja kumpparilla, verryttele nilkat

Ring Dips
Renegade Row
Pistols
5 X 5

60w/30r x 5 rounds
KB Snatches (switch 30 second mark)
Burpees

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.