3 rounds:

10 hspu
15 push ups
20 ghd sit ups
20 cal air bike

Rest 2 min between rounds.

130 min

1.JG SC 11.5.2018
A. 3 rounds of:
- 20 reps each LYTP
- 5 TGU/arm - 8 kg

B. 3 rounds of:
- 30 s. floor planche lean w/ext. rot.

2.Own skill
A. HSW practice for 20 min

B. Ring MU practice for 35 min
- Progressions
- Ring MU x 1 + attempts

3.CF JKL wod 11.5.2018

4.Gymnastics
A. EMOM8:
5 kipping HSPU - abmat + 10 kg plates

Rinnallevetotekniikka

6 x 3 - o rinnalleveto

Round 1
21-15-9
DB snatch (25 kg) / Ring dips
Rest 5 min

Round 2
EMOM 9 / bar 40 kg
1: 10 thurster
2: 10 burpee
3: 10 power snatch
4: 10 burpee
5: 10 push jerk
6: 10 burpee
7: 10 hang squat clean
8: 10 burpee
9: 10 OHS
Rest 4 min

Round 3
EMOM 9
Bar movements 7 reps
Burpee 10 reps

Seated Shoulder press 6x4

15 min AMRAP
10 cal Row
5 Push Ups
10 cal Row
6 Push Ups
Continue until 15 min is done
Score is total reps of push ups

100 Burpee Challenge Day 64

“Gwen” For Load:
BB Clean & Jerk (any style) touch n’go (X Kg) 15 reps
BB Clean & Jerk (any style) touch n’go (X Kg) 12 reps
BB Clean & Jerk (any style) touch n’go (X Kg) 9 reps
Use the same weight for all 3 sets. Rest as need each sets.

Team wod 1:
3,2 km run
100 pull ups
100 stoh 50/35kg
100 backsquats 50/35kg
15min time cap

Team Wod 2:
40-30-20
DB snatch
Burpee Box jump overs 50cm
Ohs 50/35kg
Time cap 8min

Team Wod 3:
15m sled pull 175kg
1-2-3 rope climbs 3,5m
15 m sled pull
Partners hold 80kg barbell above ground during rope climbs

Team Wod 4:
In 90 sec:
1: 12 clusters 40/30kg
2: 10 power snatch 50/35kg
3: 8 thrusters 60/40kg
4: 6 gtoh 80/60kg
5: amrap front squat 100/70kg

Snatch complex: x10 @ light weight
1 Halting snatch DL 3 sec paus
1 Hang snatch pull
1 Power snatch + OHS
+
Back squat 10rm of today + 2 deload sets @ 90%
Bench press 10rm of today + 2 deload sets @90%
+
3 rounds for quality:
Double kb front rack reverse lunges x 8/8
Strict Dips x10-15 addweight if possible
Strict chin ups x10-15 add weight if possible
+
3rft:
15 Burpees
10 Boxjumps