Total 105 min
2 sets of: 10 T2B, 10 wall ball, 10 box jumps, 10 GHD back extensions, 10 lunges
OHS: 5x20 5x30

A.
Front Squat
*Set 1 – 3 reps @ 85-90%
*Set 2 – 2 reps @ 90-95%
*Set 3 – 1 rep @ 95-102%
*Set 4 – 3 reps @ 90-95%
*Set 5 – 2 reps @ 95-102%
*Set 6 – 1 rep @ 105+%
Rest 2 minutes between sets
Work from the 1-RM established before September 22, even if you hit a new PR last week.

B.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-2 – 70-75% 45 47.5
*Sets 3-4 – 75-80% 50 52.5
*Sets 5-6 – 80-85% 52.5 55
*Sets 7-8 – 85-90% 55 57.5
*Sets 9-10 – 90-95% 60 62.5

C.
Every 3 minutes, for 24 minutes (8 sets): > 6 sets
Run 400 Meters > 300 m
10 Box Jump-Overs (30″/24″)
1 Clean (Power or Full)
Scoring – Your total score is the sum of your heaviest successful cleans performed within each of the 3-minute increments.

Results: 55, 57.5, 57.5, 57.5, 57.5, 60 = 345 kg
Avg/max HR 175/186

D. 500 m row

WOD:
3 rounds for time: (09:04)

7 C2B Pullups
400 m run
7 C2B Pullups

2 minute rest between each round

Post WOD:
3 sets of 25 situps.

Set 1: 4 Reps 78%
Set 2: 3 Reps 84%
Set 3: 2 Reps 90%
3 Minutes Rest
Set 4: 4 Reps 84%
Set 5: 3 Reps 90%
Set 6: 2 Reps 96%
3 Minutes Rest
Set 7: 4 Reps 90%
Set 8: 3 Reps 96%
Set 9: 2 Reps 102%

200m run
15 squat snatches 60/45
400m run
20 power cleans 60/45
800m run
30 front squats 60/45
1000m run
40 deadlifts
1600m run
50 burpees over bar

Total 120 min

Warm up: slam ball, wall ball, ball throw, 5-loikka, jännehyppy

A.
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Sets 1-2 – 65-75% 27.5 30
*Sets 3-4 – 80-85% 32.5 35
*Sets 5-6 – 85-90% 37.5 40
*Sets 7-8 – 90-95% 42.5 45 x
*Sets 9-10 – 95-105% 45 47.5 x

B.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

C. & D. not done.

Invictus October 31 2014
B.
Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible: > 40 minutes (4 sets)
Run 800 Meters > 450 m
2 Legless Rope Climbs (15′) > normal
10 Strict Handstand Push-Ups > HSPU feet on 24" box
15 Ring Dips > 10, 10, 8, 8
20 Burpees Box Jump-Overs (24″/20″) > 15

Results: 7.04, 7.48, 7.51, 8.59
avg/max HR 172/186

strength
hang power clean #63
30 sec on 30 off 6 minutes
total: 53

wod
3 rft
7power clean #70
14 hrpu
21 du (63 singles)

OHS 4 x 6

800m Run
4 rope climbs
35 push-ups
800m Run
3 rope climbs
30 push-ups
800m Run
2 rope climbs
25 push-ups
800m run
1 rope climb
20 push-ups

This was painful! My thighs are rubbed raw! My hands don't feel so great either...

Thursday 27th June

Teknik: Turkish getups + windmill

3-3-3-3 benchpress

THE CHIEF

AMRAP in 3 min of:

• 3 Cleans (60kg/40kg)
• 6 Push-Ups
• 9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

I warmed up with cycling 6.5km fast as possible on the highest gear and then ended by doing the same thing so today was a great workout. Not sure I'll manage to get out of bed tomorrow though.

Voimatempaus 3 x 5