25 + 150 min

1.GS
A. Every 2 minutes for 8 rounds:
Tough set of Deficit Kipping HSPU (RiR 2)
- 25 kg plates + abmat
- 8 x 4 reps

B. Butterfly pull up
- 15 reps

C. HSW skills

D. E2MOM:
5 m HSW

2.Conditioning
A. 8 min AMRAP
20 cal row
10 FS 40 kg
5 STOH
Result: 3 rounds + 5 cal
Rounds: 2.25, 2.35, 2.40

Rest 2 min

B. 2 RFT:
30 DBS 35 lbs
30 BJO
30 KBS 24 kg
30 wall ball 6 kg
Result: 14.25
Rounds: 7.05 + 7.20

3.Accessory/strength
A. 3 sets:
- 8/s. Bulgarian split squat 30 25 25 lbs
- 8 Hamstring machine 10 kg

B. 3 sets:
- 10 Bicep curl & press - 15 lbs
- 8/s. 3-point row - 25 lbs

C. 3 sets:
- 3x7 bicep curl w/12 kg barbell

D. EMOM7: abs

I did this conditioning WOD after the 10 sets of 3 Front Squats after power cleaning them.
This workout is great, especially after the weighted FS WOD I did initially.
perform 4 rounds of the following:
10 reps of Goblet Squat (sing 70 lbs dumbbell)
10 HSPUs
10 KB Swings (using 70 lbs) - (I used same dumbbell)
5 Deadlift using 225 lbs
This is for time.

130 min
WU for 15 min
1.GS
A. HSW 15 min
- Drills
- 15 m.

B. BMU 15 min
- 8 x 1 reps

C. Bfly & kip. CTB for 25 min
- Strict box Chest to bar 3-4 sets - 3 x 6
- Kipping box chest to bar 3-4 sets - 3 x 6
- Kipping chest to bar 4-5 sets - 5 x 5
- Butterfly pull up - 5 8 8

2.Conditioning
A. Toes to bar capacity: Every 3 minutes for 6 rounds:
10 Toes to bar
15 Cal tornado bike
- Hard, but sustainable!
- TTB all unbroken
- Times: 1.16, 1.10, 1.05, 1.05, 1.04, 1.03

3.Strength
A. 4 sets:
A. Incline DB Bench 4 x 8-12 (Penkki noin 45 asteen kulmaan)
- 8x20 10x15 10x15 10x15 lbs
B. DB Prone row 4 x 8-12
- 8x25 10x25 10x25 10x25
- Alternate, rest 60 s. between sets-

5 rounds:
2min AMRAP
30 DU
10 cal echo
Max burpees
2min rest

6 x 2 Hang Power snatch@50-60%

E3MOM x 3
max SHSPU

AM: 60 min
2 min run/1 min walk

PM: 140 min
WU for 15 min
1.GS
A. RMU 60 min
- Skill drills
- MU 9 x 1 + 3 x 2
- Total of 15 MU

B. Ring muscle up accessory
- False grip hollow hang
Accumulate 60-90 s. in 15-20 s. intervals - 4 x 15 s.
- Spotter assisted MU
Accumulate 6-12 reps - 6 x 1 reps

2.WL
A. Clean pull + Clean - Build to challenging but submaximal 1+2
- Drop the first clean and reset

3.Accessory
A. 3 sets:
8+8 World's greatest stretch
10 Scap push ups
10 Seated DB Reverse fly

http://opexfit.com/september-6-2014/

A. Snatch build to a tough double
+
Run 800m TT post results to comments

Notes:
– 0.5 miles is approximate equivalent
– Post scores and distance (800m or 0.5mi) to the comments below
– Make note of track/location for future reference

"Painstorm XII"

For Time
400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run

M: 20kg W:15kg

120 min
WU 15 min
1.GS
A. MU 30 min
- Skill drills
- MU 6 x 1

B. TTB, CTB & HSPU practice for 15 min

2.WL
A. Snatch + hang snatch 1 + 2
- 25 25 30 35 kg
- Find a heavy weight in 5 min window
- 40 (42.5) 42.5

B. Cluster
- 25 25 30 30 35 35 40 40 45 45 kg