Warm Up:
200 jumping jacks
40 push ups
40 sit ups
50 squats

WOD:
10 rounds

15 squats
10 diamond push ups

10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time: Burpees and Situps

For time:
27-21-15-9

- Burpees.
- Thrusters (40/25 kgs)

drop from The bar every set of 3.

• lantion/lonkan avaus boxin kanssa 2,5min x 2
• takareiden venytys kumpparilla 2,5min x 2
• pakaran venytys 2,5min x 2
• pakaran rullaus 3min x 2
• takareiden rullaus 3min x 2

AFAP
3 rounds for time of
30 Wall Balls
30 Kettlebell Swings
30 Sit Ups

Total 120 min
2 sets of: 5 OHS, 7 good morning, 5 high wall ball, 5 jumps, 5 leaps
mobility

A.
Every minute, on the minute, for 20 minutes:
Minute 1 – Hang Snatch x 1 rep
37.5 x 35 37.5 40 x 40 40 42.5 42.5
Minute 2 – Snatch x 1 rep
37.5 35 37.5 37.5 40 40 40 42.5 42.5 42.5
Perform both movements at 85-90% of your 1-RM Snatch. = 40 - 42.5

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 2 reps @ 93-98%

C.
“The Quick and the Dead”
Three rounds for time of:
12 Toes to Bar
12/9 Strict Handstand Push-Ups > kipping, first round 5 kg plates, 2. and 3. 3/6 5 kg plates / abmat
6 Overhead Squats (185/125 lbs) = 57 kg > 40 kg

(Compare results to September 1, 2014.)
Results: 6.04, 6.41, 7.59 = 20.45

D.
Three sets of:
Weighted GHD Hip Extension x 10 reps @ 2013 10 kg
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111 35 lbs
Rest as needed
Weighted Plank x 45-60 seconds 45 sec, 25 kg
Rest as needed

Max reps in 5mins of each exercise, work in pairs
Tyre flip, KB Swing (20kg), Pull ups, Power Clean (40kg)
Finish with 400m run

2 Sumo Box Squat on the min for 10 min at 155#

WOD:

15.12.9.6.3
Kettle Bell Swing 24kg
Burpee Box Jump 24″
Toe’s to Bar

Jackie

1K Row

50 Thrusters (45/30)

30 Pullups

Did 100lbs assisted pullups.
My last time was 12:00.