Total 105 min

5 min of assault bike

A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps > 2 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters > 5 HSPU 1 abmat
Minute 3 – Unbroken Double-Unders x 50 reps > 50, 50, 50, 50

B.
Every two minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Goal is to use heaviest 2-3 loads from last week for all 8 sets.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets.

D.
Five sets for times of:
Run 400 Meters > 300 meters
5 Ground to Overhead (185/135 lbs) = 61 kg > 45 kg
5 Bar Muscle-Ups > 5 strict pull ups
10 Strict Handstand Push-Ups > seated DB press
25 lb, 25 lb, 25 lb, 8 kg KB, 8 kg KB
Rest 2 minutes
Results: 5.40, 5.39, 6.15, 4.30, 4.10
Avg/max HR 161/187

E.
1000 m row

F.
25 ring dips

Total 105 min

2 sets of:
10 box jump, 10 wall ball, 10 T2B, 10 lunges

Skillwork: BMU practice for 15 min, 7 sets, best yellow band

A.
Every minute, on the minute, for 6 minutes:
Full + Quarter Front Squat
Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.

B.
Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch
> Jyrkin tunti
1. Muscle snatch + overhead squat
3x20 3x20 3x33.5
2. Snatch pull to knee + Snatch with no foot movement
3x20 2x25 2x27.5 2x30
3. Jumping clean pull + clean + split jerk
25 25 30 35 40 45

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ same load you used last Monday

D.
Three rounds for time of:
20 Overhead Walking Lunges (95/65 lbs) 30 kg
15 Pull-Ups
Results: 2.42, 3.57, 4.01 = 10.41
Avg/max HR 177/190

EMT Q1
Description:
Do as many reps as possible in 10 minutes from the following exercises
10 burpee
2 Clean
10 burpee
4 Clean
10 burpee
6 Clean
10 burpee
8 Clean
10 burpee
10 clean
10 burpee
In the remaining time amrap clean

Total 75 min

Row for 5 min, 300 m run, 10 ring row, 10 push ups

B.
“Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Result: 10.27, 3.14 + 3.28 + 3.44
Avg/max HR 184/193

Rest until the running clock reaches 15:00, and then…

For time:
Run 1200 Meters > row
63 Kettlebell Swings
36 Pull-Ups
Result: 16.45
10.27 + 16.45 = 27.12
Score both times, and then the total time, e.g., 7:12 + 6:58 = 14:10

C.
Complete as many rounds and reps as possible in 15 minutes of:
Row 1000 Meters
100 Double-Unders
Result: 2 rounds + 415 m row
Avg/max HR 173/184

D.
1000 m row

Total 105 min

3 sets of:
Row 200m
10 wall ball
10 T2B

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 65, 75, 85, 90, 90

B.
Five sets of:
Snatch Pull + Hang Snatch + Snatch
Rest as needed
Build to today’s heaviest set.

C.
Every two minutes, for 10 minutes (5 sets):
Overhead Walking Lunges x 16 steps
Use the heaviest load you believe you can handle for all five sets.
30 kg

D.
Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011 6 reps
> vaihdettu takareisiliike boksien välissä 16 reps, 16 reps
Rest as needed
Weighted Plank Holds x 60 seconds
10 kg 15 kg 17.5 kg
Rest as needed

Total 105 min

A.
Olympics, Jyrkin tunti
Hyvän rinnallevedon elementit
1. Maastaveto + veto polven yläpuolelle x 2 + työntöveto
40, 40, 40, 45, 45, 50
2. Työntöveto x 3
50, 50, 50, 60, 60
3. Työntöveto + rinnalleveto + työntö
25, 25, 30, 30, 35, 35, 40, 45
4. Rinnalleveto + työntö samalla vauhdilla
25, 25, 25, 30, 30, 35, 35, 40, 42.5
5. Kyykkyhypyt boksille 20" keppi niskassa

B.
Skillwork: BMU practice for 15min, 7 sets, best green band :(

C.
Mobility work for 15 min

Power Snatch or Full squat Snatch then go into doing 5 reps of Snatch Balance.
DB Deadlift for 5 sets of 8 reps

Post WOD: for time
2 rounds of:
20 air squats
20 alternating jump lunges
20 Pushups
20 special Situps

Total 120min

1000m row

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 8 reps @ 3110 8,8,8,8 no tempo
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds > nose to wall, 45, 45, 40, 30
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 50 reps 50, 50, 50, 50 :)

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Goal is to use heaviest 2-3 loads from last week for all 8 sets.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 55-65%
Rest 90 seconds to 2 minutes between sets.

D.
Every 8 minutes, for 24 minutes (3 sets) of: > for 16 minutes (2 sets) of:
Row 500 Meters
25/20 Handstand Push-Ups > 10, 1 abmat
Run 400 Meters
Results: 6.06, 6.30
Avg/max HR 170/190

Invictus July 2 2014
D.
Four sets for times of: > 2 sets of:
Row 1000 Meters
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots (30/20 lbs)
40 Russian Kettlebell Swings (32/24 kg)
Rest exactly 4 minutes
Results: 14.10, 14.04
Avg/max HR 174/189

E.
500m row

Total 105min

2 sets of:
Row 300m
10 wall ball
10 burpee

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110 8,6,6,6 no tempo
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds > nose to wall, 45, 40, 30, 30
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 40-50 reps 40, 37+3, 40, 50

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Build over the course of the 8 sets.

C.
One set of:
Strict Overhead Press x 10 reps @ 65-70% of 1-RM

D.
Every 12 minutes, for 24 minutes (2 sets) of:
Run 800 Meters > 750 meters
15/10 Muscle-Ups > 12 ring dips
Run 800 Meters > Row 800 meters
Results: 9.38, 9.37
Avg/max HR 173/191 (171/184, 178/191)

E.
Own additional work, 3 sets of:
8 HSPU 1 abmat
15 GHD situps
Rest 2 min between sets
Results: 4.40, 3.26, 3.56 = 16.02

F. 1000m row

One set unbroken.
Any pause in reps is considered the end of the set (e.g. ball resting on shoulders).
Missing the target is a 'no rep', but you can continue.
Men: 3,05m, 9kg or 10kg ball.
Women: 2.75m, 6kg+ ball.
Record reps and any details.