In teams of 2 complete as many rounds as possible in 30 minutes:

180 m run
15 goblet squats 16/24 kg
15 ground to overhead 25/40 kg
25 sit-ups
180 m run

One athlete working at the one time.

Athletes complete rounds alternating.

95% Deadlift 1 RM for 2 reps

then drop set to 70% and perform 3 rounds of

3x Stiff Leg Deadlifts

3x Bent over rows

3x Good Mornings

**Rest 90 seconds between each lift and 2-3 minutes between each round

 

MetCon:

200m Row x 3 or 200m Run x 3 – Record Slowest Time

3 RFT TC 12’

7 push press @60/40
14 push-ups hand release
7 front squat @60/40
14 alternated reverse lunges
7 pull-ups
20 cal row

Harjoitus 2.

10 Rounds:
80s work, 10s rest
1: C2 bike
2: Plate press
3: Plate hop
4: C2 row, arm pull only, damper 10

Viimeinen progressio. Tämä on peruskuntoa ja aerobista kapasiteettia kehittävä harjoitus, jonka tarkoitus on haastaa hengitys- ja verenkiertoelimistöä jatkuvasti muuttamalla työskenteleviä lihasryhmiä. Tässä harjoituksessa oikean vastineen saamiseksi sinun on keskityttävä oikeaan hengitysrytmiin. Liike tulee hengityksen tahtiin, ei toisin päin.

Plate press:ssä mene selinmakuulle ja ala pumppaamaan kiekkoa rinnan päällä aivan kuten tekisit lattiapenkkiä.
Plate hopissa ponnista tasajalkaa kiekon päälle sekä pois. Mahdollisimman lyhyt lattiakosketus.
Soudussa laita vastus maksimiin ja tee pelkkä käsiveto. Ei lantiota, ei jalkoja.

For 20min
1set Kipping Hspu
1set candle stick rolls
Focus on quality

21-15-9
Deadlift 100kg/70kg
hs-walk (meters)

For time 4 MIN :

– 400 mètres run
– 10 front squats (60/45 kg)
– max dumbbell snatch

( 1 MIN BREAK)
score = snatch reps
For time 4 MIN :

– 400 mètres run
– 10 front squats (60/45 kg)
– max power cleans 45kg

(1 MIN break)
score= cleans
For time 6 MIN :

– 400 mètres run
– 10 front squats
– max bar facing burpees
score = bar facing burpees

135 min

1.JG SC 14.5.2018
A. 4 rounds:
- 20 m bear crawl
- 30 s passive hang

B. 2 rounds:
- 10 x kick to split leg HS
- 2 UB sets of (5 ring swing + 1 hips to rings)
- 10 x box assisted bfly pu
- 3 x headstand tuck press + 3 straddle + 3 pike
- 5 kip swing + 5 kip knee raises + 5 kip swing + 5 kip knee raises

2.Own skill
A. HSW practice for 15 min

B. BMU practice for 15 min
- 1 1 1 2 2 3 = 10 reps

C. Butterfly pull up practice for 15 min
- Attempts

3.CF JKL wod

For time:
10 box jumps, 42-inch box
10 bar muscle-ups
20 kettlebell snatches, 1.5 pood
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats, 75-lb. barbell
40 GHD sit-ups
40 medicine-ball cleans, 20-lb. ball
50 burpees
50 triple-unders

Run 800m 90% aero

rest 2mins

5mins amrap 90% effort
10 cal row
4 PC and jerk 155/95#

rest easy spin on AD 3mins

5mins amrap 90% effort
8 wall balls 20/14# 10′ target
8 HR pushups
8 situps

rest walk 3mins

5mins 90% effort
5 CTB chin ups
5 ring dips
20 DU

rest easy row 3mins

5mins 90% effort
10 walk lunges
7 KBS 2/1.5pd russian
5 box jump sd 24/20″

rest 2mins

Run 800m 90% aero same pace as above

Notes:
– all 5min amraps are sustainable pace
– start maintain and finish at the same pace
– the second 800m run should be same time as first run