AMRAP 20:
- 15 pullups
- 30 pushups
- 45 air squats

Thrusters and Knees to Elbow

Sled/Plate/HeavyBag Deadlifts/Burpees/Squats/Pushpress

120 min

1.JG SC 6.4.2018
A. 3 rounds:
- 10 pronated shoulder dislocates
- 10 supinated shoulder dislocates
- 10 shoulder flexion pulses w/bar
- 20 palm push ups

B. 3 rounds:
- 6 x kick to split leg handstand
- 20 wall facing HS shoulder shrugs

C. HSW practice for 15 min

D. 3 rounds:
- 20 s. straight arm plank hold
- 20 s. straight arm plank hold, other hand & leg off floor
- 20 s. straight arm plank hold, other hand & leg off floor

2.Conditioning
A. "Mikko's Triangle"
10 rounds of:
1 min max cal bike - 10 x 15 cal
1 min max cal row - 10 x 12 cal
1 min max cal ski erg > airrunner - 12 12 13 13 13 13 13 13 13 14
1 min rest > 2 min rest
160/181

A: in 15' set your 5RM of Push Press

B: 30-26-22-18-14-10 Reps of
Push Press
Front Rack Lunge

3 rounds for time:
10 power clean + jerk
10 toes to bars

Wednesday

Focus: With a 15 Minute Time Cap work up to a heavy load of 1 Full Clean + 1 Thruster (This movement will involve 2 squats per set with clean, stand up then back down for thruster)

 

Metcon: Open WOD 12.3 – 18 Minute AMRAP of

- 15 Box Jumps 24/20

- 12 Push Press (L3 115/75,L2 95/65, L1 75/45)

- 9 T2B (L3 T2B, L2 Knee Raises, L1 Dragon Flys on rig)

For box jumps step ups are acceptable but athlete must come to full extention on the box while both feet are on the box

 

Score = Heaviest Complex Wgt Completed / Rounds + Reps

30 min
1 min walk/1 min run
116/134
7.33/5.57 min/km

2 Rounds:

30 squats
10 burbee
30 sit up
10 burbee
30 push up
10 burbee
30 lunges
10 burbee
30 sit up
10 burbee
30 kbs

5 rounds of:
1. Pistol squats x4 per leg
2. C2b strict x4
3. L-sit hold 12s
4. HSPU x4