For Time:
50xstrict push ups
40xstrict pull ups
30xstrict knees to elbows
20xstrict ring dips
10xstrict handstand push ups

3 Position Snatch:
70%x1
75%x1
78%x1x3

Snatch Pull:
96%x5x5

Snatch Push-Press:
78%x5x5

Good Morning:
78%x5x5

3 Rds:
12 Strict Pull-up
15 Reverse Crunch

Snatch 100%=75kg
Back Squat 100%= 155kg

3 Rounds:
20 pull-ups
30 push-ups
40 air squats
50 situps
Rest 3 minutes between rounds
Record round total time (without rest)

Posted on July 16, 2014

7.16.14 Wednesday
Event Date: July 16, 2014

Warm Up

10 PT

10 GM

10 Jumping AirSquats

10 HRPU’s

Hip Mobility

Strength

Using 1RM

“Shoulder Press”

5x75%

3x85%

1x95%

WOD

9-7-5-3

Push Press 115/85#

T2B

Rest 4mins.

18-16-14-12

Wall Ball Shots 20/14# 10’/9’

Box Jump 24/20”

Cash Out

Active recovery / hiking at Nuuksio

Front Squat
(75%/4)5

TABATA 4'

ghd sit up
hip extension

Warm Up/Mobility

1min. Single Leg Flexion L/R

1min. Hip External Rotation on Box L/R

1min. Super Frog L/R 45#plate

1min. Hamstring Posterior Stretch L/R

400m Run 75%

15 PT

15 GM

15 Squats

Strength

“Power Clean”

5x75%

3x85%

1x95%

WOD for timeI

In the sun or the in the rain (outside WOD)

400m Cash in Run (one athlete at a time)

50m plate pinch walk 45/25# (one athlete at a time)

20 KB OH Squats 53/35# (10L/10R-one athlete at a time)

30 KB Swings 53/35# (alternating between athletes every 10reps)

400m Cash out Run (both athletes run at the same time)

Snatch 1RM:
5x40, 2x60, 1x70, 80, 90, 95kg (f)

Jerk of the blocks:

5x80, 3x100, 1x110kg

Ab 10 rds
20s on / 40s off
Max calories (reps=calories)