Takakyykky
2x5 @ 69%
2x3 @ 73%

For Total Reps
2:00 - Max Reps Pull Ups
2:00 - Max Reps Pistols
2:00 - Max Calorie Row
2:00 - Max Wall Balls (20/14)

Emotm for 10min:
2-5 muscle ups

Posted on August 12, 2014

8.12.14 Tuesday
Event Date: August 12, 2014

Warm Up

(Hip Mobility)

1min Band Squat

1min Single leg Flexion L/R

1min Hip External Rotation on Box

10 Wall Squats

10 Goblet Squats

10 PT

10 GM

Strength

10min EMOM

6 Ring Dips ODD

8 HRPUs EVEN

Before starting WOD do Burgener Warm Up

WOD

20min EMOM

2SDL+2PS @77% of PS 1RM (odd)

6 Tire Flips(even)

(10 burpee penalty per round)

Cash Out

50 Air Squats using MedBall (reference)

3x1min Plank

WARM UP
500m Row

3 rounds
10 step on box
5 burpees
10 KB
10 sit ups
30s hollow rock

WOD
10, 9, 8, 7... 1
Thrusters 30kg
Box Jumps
KB Swings 16kg
Overhead Walk Lunges 10kg

my time: 19:11

15-12-9
Back Squat (BW)
Handstand Push Ups

Choose ONE of the following sports:
Swim 1200m TT
Bike 30k TT
Run 8,5Min TT
Row 8k TT

5 rounds:
*1 minute Row or Skierg (your 500m personal best average + 5 sec)
*50m Sled sprint (easy weight, go fast)

1 min REST between rounds

In 6min:
Amrap meters of handstand walking.

Basic Condition 80 minutes

Row 2k

30 double unders
7 + 7 DB Shoulder Press
5 Tall Clean, light

Ski 2k

8 + 6 CTB
14 Box Step Overs 2 x 22,5 / 2 x 15kg
8 + 8 Db Squat Snatch 22,5/15kg

Bike 4k

10 Strict Ring Dip
20 + 10 GHDSU