5 kierrosta aikaa vastaan:

• 400m juoksu
• 6 renkaan flippaus @3 x bw

http://opexfit.com/october-18-2014/

A. Front squat – build to 1RM

B. Good morning @ 22X1 – build to 2RM

For time:
SC 20 reps for time
225/155#

Notes:
– Scored as ratio of A:B
- Compare Front Squat https://www.wodconnect.com/workouts/front-squat-1rm
– Post scores to the comments below

Then, depending on your weaknesses, choose ONE of the following:

5a. Interval Work
10 Rounds
15 Wallballs 20/14lbs
1 Legless rope climb
1 Rope climb (with feet)
Rest 30 seconds

5b. Bitch Work
6 Rounds
Bike 1/.8 miles
Rest 1:1

5c. Accessory
20 Minute walk with sled – Straps attached to a belt around waist – Keep weight very light and pace casual. Don’t stop moving.

3 x : 30 DU, 10 wall ball, 10 box jump, 5 HSPU

A. not done

B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep > snatch with no foot movement
(build over the 6 sets to something heavy for today)
25 27.5 30 32.5 35 37.5 ei sj
and then…
Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch
30 32.5 s x 32.5 35 35 s x 35 37.5 s x 37.5 hs x + snatch 40 42.5

C.
Five sets of:
Unsupported Seated Strict Press x 5 reps
25 26 27 27.5 28
Rest 2-3 minutes

D.
Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups
10 Burpees
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
55/35 lb Dumbbell Man-Makers

D. not done, instead:
6 sets of:
6 HSPU abmat
150 m run
Results: 1.29, 1.31, 1.32, 1.39, 1.36, 1.24 = 9.13
164/179

E. Own additional:
3 sets of:
Strict seated DB press x max reps
6x25 2x12x20

Strict T2B x 8 reps

Skillwork: MU practice for 15
3 sets of: 5 OHS, lunges, 8 thruster, 10 GHD backs

A.
Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 90-92% > instead: Back squat x 2 reps @12X1

B.
Kill Cliff ECC Online Qualifier Week Three
Complete as many rounds and reps as possible in 20 minutes of:
50 Wall Ball Shots (20/14 lbs)
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes to Bar
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
20 Cleans (145/100 lbs) = 45 kg
20 Jerks (145/100 lbs) = 45 kg
10 Snatches (145/100 lbs) = 45 kg
10 Muscle-Ups

Result: 21 burpee
181/192

C. 3 sets of:
12 alternating reverse lunges 40 kg
Rest 2 min

50 Du
3000m Run
50 Du
3000m Row
50 Du

300m row
21-15-9
Dumpelswing
Squat
Ringrow

105 min
3 sets of:
5 wall ball, 10 GHD backs, sprint, 5 strict T2B

A. Jyrkin tunti

1. High hang snatch 3x20 3x25 3x25
2. Riipusta polven alta 3x25 2x25 2x30 2x35
3. Snatch 35 35 37.5 40: x x x x 40
4. Snatch 3 sek pys.polv. 25 25 27.5 30 32.5 35 37.5 40
5. Paririnnalleveto 3x30 3x40 3x50 2x60 2x70 2x80 1x90

B. Front squat

C. Invictus November 22
C. 3 rounds for time of:
7 deadlift 225 lbs = 102 kg > 70 kg
14 T2B
21 wall ball 20 lbs

Results: 3.13, 4.30, 4.22 = 12.05
175/189

D. 700 m row

3 x : 10 wall ball, 5 pull up, 5 KBS 24 kg
Back squat 5x40 5x50 4x60 2x70

Invictus November 8 2014
A.
Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 90% > 82.5 kg 1 RM
75 kg
B.
Five rounds for time of:
5 Bar Muscle-Ups > C2B pull ups
5 Squat Cleans (155/105 lbs) = 47 kg > 40 kg
5 Box Jumps (40″/30″)
Results: 2.01, 2.26, 2.27, 2.36, 2.18 = 11.50

Rest exactly 5 minutes, and then…

C.
Five rounds for time of: > 3
10 Chest-to-Bar Pull-Ups > pull ups
20 Wall Ball Shots (30/20 lbs) > 14 lbs (no 20 lb ball)
30 Kettlebell Swings (32/24 kg)
Results: 4.02, 5.20, 6.18 = 15.40
Total time 32.30
Total avg/max HR 172/187
D.
700 m row

AMRAP 1 min ON / 30 sec OFF:
- Cal row.
- Rope Climb x2.
- Roll down.
- Wall climb x2.
- Box jumps (24"/20").
- Wall ball shots (9/6 kgs).
- Pull-ups.
- Pistols.
- Toes to bar.
- Sit-ups.
- Ring dips.
- Farmer walk x2 (2x32/20 kgs).
- GHD Back Extensions.
- Burpees.
- Tire flip x2.