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").

http://opexfit.com/september-13-2014/

25min Time Cap:
5k Row
AMRAP burpees in remaining time

Notes:
– Burpee standard is chest to deck, hips fully open at top and feet leave ground slightly – hands can be at side
– Workout score is burpees completed
– Also note 5k row time
– Post results to comments below (also note name, height, weight)
– Good luck!!!

15-10-6-3-1-3-6-10-15 reps of:

• DB snatch balance

3 kierrosta:

150m juoksu hiekkasäkki kannossa (30kg/15kg)
6 Burpeeta seinän yli hiekkasäkin kanssa
10 vatsaa (jalat penkillä telineiden kanssa siten, että ala-asennossa rinta niin alhaalla kuin liikkuvuus antaa myöten.

Skaalaus/pituuden kompensointi burpeissa korokkeilla. Punnerruksissa joko normaalit punnerrukset lattialla tai polvet maassa.

Rounds of:
5 Goblet style FS with DB then go right into:
5 DB Sumo style squats with DB inbetween legs, with pause at bottom
10 push-ups with weight on your back (chest to ground)
:25 hold of L Pull-up position

AMRAP 4'
burpees
then
rest 2'
then
3 rounds for time
10 toes to bar
20 alternating one legged squat (10+10)
10 chest to bar

B.
“Jackie”
Row 1000 Meters
50 Thrusters (20/15 kg)
30 Pull-Ups

Rest until the running clock reaches 12:00, and then…

C.
“DT”
Five rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

Rest until the running clock reaches 24:00, and then…

D.
For time:
30 Burpee Box Jump-Overs (24″/20″)
40 Toes to Bar
30 Burpee Box Jump-Overs (24″/20″)

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

30-Minute Tempo Run
Run each 400 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.

AFAP
40cal row
30 kb swings @24/16
20 squat jumps
20cal row
15 kb swings
10 squat jumps
10cal row

150m sprints - 6x150m - 28, 25, 23, 22.7, 22.4, 22.06, 21.73

60m Sprints - 3x60m - 8.78, 8.68, 8.50
100m Sprints - 5x100m - 14.78, 14.38, 14.03, 13.69, 13.62