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

• DB snatch balance

10 rounds for time:
3 MUs & 6 Toes To Rings (try to NOT let go of rings after MUs and go right into toes to rings)
Sprint to 50 yard line and back

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!!!

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").

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.

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.

105 min

3 sets of: 5 pull ups, 10 KB lunges, 5 burpee, 10 DU

A.
Every 2 minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk @ 80-85% of your 1-RM C&J
47.5 50 50 50 52.5 52.5 52.5 52.5

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%

C.
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 75%

D.
Every minute, on the minute, for 24 minutes:
Minute 1 – 10 Strict Chest-to-Bar Pull-Ups > strict pull ups
10,8,8,6,6,6,6,6 = 56
Minute 2 – 20 Alternating Reverse Lunges w/KBs (24/16 kg) > 14
Minute 3 – 10 Burpees + 20 Double-Unders > 5 burpee + 20 DU
Avg/max HR 179/189

E.
700 m row

10 rounds:

10 thrusters
10 vatsalinkkua

5 rounds:

5 leukaa kuminauhan avulla
5 dippiä laitteessa

5 RFT
400 m run
30 slam balls
30 box jumps

EMOM 12 minutes

Deadlift + Power Clean + Front Squat + Push Jerk + Back Squat + Push Press

Increase weight every 2 minutes