105 min

Skillwork: HSW practice for 15 min

A.
Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps 12,10,10
Double-Unders x 40 unbroken reps
Muscle-Ups x 2-8 unbroken reps > hanging at rings, MU turns

B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
30 35 40

C.
Six sets of:
Push Press + Power Jerk + Split Jerk
Rest 2-3 minutes

D.
Every 8 minutes, for 24 minutes (3 sets):
Row 1000 Meters 4.37, 4.36, 4.32
2 Legless Rope Climbs > not legless
15-Meter Handstand Walk > ntw HS hold x 30 sec

6.50, 6.40, 6.25

2 Rounds
25 cal bike
25 pull-ups

2 Rounds
25 Wall Balls
25 front squat

2 Rounds
25 burpees
25 power snatch

25 Curtis

105 min

WU for 5 min

Skillwork:
HSW practice for 15 min
MU practice for 10 min

A. not done

B.
Every minute, on the minute, for 12 minutes:
Clean & Jerk x 1 rep

*Sets 1-2 – 45-55% 35 37.5
*Sets 3-4 – 55-65% 40 45
*Sets 5-6 – 65-75% 47.5 50
*Sets 7-8 – 75-85% 52.5 55
*Sets 9-10 – 85-90% 57.5 60
*Sets 11-12 – 90+% 62.5 65 jerk x.

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes

D. changed
"Power Elisabeth"
For time:
21-15-9
Power clean 95 lbs = 42.5 kg
Ring dips

Result: 13.21 :)

10 rounds for time

• 7 t2b
• 7 burbees
• 7 thrusters 30kg

TIMES TO BEAT

Beginner athlete: 18min 55sec
Average athlete: 15min 46sec
Advanced athlete: 12min 37sec
Elite athlete: 9min 28sec
Regional athlete: 8min 12se

Sykkel, hjemme
5K
14 min
114 kcal

4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

10 OH Squats 55#
10 OH Walking Lunges 55#
25 abmat situps

#MetCon | 3 rounds for time of:
- speed ladder (F&B)
- burpee box jump (60/40 cm)
- SB farmer’s walk (10 mt) (20/10 kg) (F&B)
- incline plyo push-up + tuck jump complex
- bear crawl (10 mt)
- broad jump series (10 mt)
- SB burpee clean & jerk
- box + depth jump complex (60/40 cm + 20 cm)
- single unders (20)
+ sprint (10 mt) before/after every station

90 min

Warm up for 15 min

A. Every 2 min, for 20 min (10 sets):
Snatch x 2 reps
30 32.5 35 37.5 x. 37.5 40 x. 40 40 40 40

B. Warm up & preparation for the Open 16.1.

C. 16.1
20 min AMRAP of:
7.5 m OH walking lunges 29 kg
8 bar facing burpees
7.5 m OH walking lunges 29 kg
8 C2B

Result: 5 + 16 = 146
174/199 (?)

D. 5 min assault bike

This is the second Open workout for 2016.
0-4:00 complete the following: 25 T2B, 50 DU, 15 Squat Clean 135 lbs
>8:00 complete the following: 25 T2B, 50 DU, 13 Squat Clean 185 lbs
>12:00 complete the following: 25 T2B, 50 DU, 11 Squat Clean 225 lbs
>16:00 complete the following: 25 T2B, 50 DU, 9 Squat Clean 275 lbs
>20:00 complete the following: 25 T2B, 50 DU, 7 Squat Clean 315 lbs