1 Minute Wall Balls @ 20lbs
1 Minute Push Press @ 75lbs
1 Minute Box Jumps 20"
1 Minute SDHP @ 75lbs
1 Minute Calorie Row
1 Minute Rest

3...6...9...12......21
for 18'
thruster
rind dips

21-15-9 with a 160ft run in between sets
Power snatch (135/75#)

w/ Lindsey, Cates and Burke

120 min

1.Weightlifting
A. Clean and jerk – Build to a 1RM for the day
Result: 67.5 kg

2.Strength
A. Back Squat – Build to an 8 RM for the day

3.SPP (Conditioning)
A. “21 – 15 – 9 Complex”
For time > for time & quality:
8 deadlifts @ 70/47.5kg (155/105lbs) > 35 kg
7 cleans @ 70/47.5kg (155/105lbs) > 35 kg
6 snatches @ 70/47.5kg (155/105lbs) > 35 kg
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts
5 cleans
4 snatches
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts
3 cleans
2 snatches
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

Time Cap. 10 minutes (2014 Games event cap was 7 minutes) > no time cap
Result: 15.55
160/176

4.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140
B. Shoulder Recovery Flow

AFAP --> TIME CAP: 30 min

• 5 sets of: --- 5 burpee pull up + toes to bar. --- 20 overhead lunges (20/10 kgs bumper) --- 2 Muscle Ups. --- 20 air squats box jumps (24"/20"). --- 1 min handstand hold.

120 min

1.Jonin HSPU-ohjelma week 7, #2
A. 5 x 1-2 strict HSPU no abmat / 1 abmat, rest 90 sec between sets > abmat, 5*2

B. 4 rounds as supersets, rest 2.5 min between sets:
B1. Strict press w/DBs, 8/side, halfway walk 15 meters w/ DBs OH
4*15 lbs
B2. Weighted C2B, 3+ reps
3*7.5 2*4*7.5 5*7.5kg

2.SPP (Conditioning)
Warm up
A. Assault bike or row, progressively harder pace for 6 minutes
B. Movement flow of your choice from the video library
Repeat part A after the movement flow
C. Warm up for and perform one practise round of (70-80% effort):
10 Calorie row
20 Double-unders
10 Wall balls @ 9/6kg (20/14lbs)
8 Power snatches @ 35/25kg (75/55lbs)
8 Box jump overs @ 24/20”
8 Toes to bar
8 Thrusters @ 35/25kg (75/55lbs)
8 Pull ups
8 Bar facing burpees
Rest as needed (2 – 5 minutes), then begin the test

Main conditioning piece (Lactate Threshold, Aerobic Power Test)

A. In a 20 minute window (for max rounds and reps in the last part)
3 Rounds of
30/24 Calorie row
60 Double-unders
30 Wall balls @ 9/6kg (20/14lbs)
Result: 4.30, 4.30, 4.45

THEN
6 Rounds of
8 Power snatches @ 35/25kg (75/55lbs)
8 Box jump overs @ 24/20”
8 Toes to bars
Result: 3 rounds + 8 power snatch
2.05, 1.50, 1.45

THEN in the remaining time, AMRAP
8 Thrusters @ 35/25kg (75/55lbs)
8 Pull ups
8 Bar facing burpees

Avg/max HR 180/188

3.Cool down
A. Easy Assault bike for 5 – 10 minutes
B. Movement flow

6 x 400m, holding best possible pace. Never slowing more than 3 sec from best interval. 2 minute recoveries

1) 1:10.61
2) 1:12.23
3) 1:11.24
4) 1:13.74
5) 1:14.14
6) 1:15.33

With a partner, complete:
50 HSPU
75 Pull-ups
100 Burpees
125 Sit-ups
150 Squats
200 Double-unders (2:1 singles)

Only one partner can work at a time, doing sets of no more than 26 and no less than 10 reps.

Partnered up with Bart, and finished sometime around 24 minutes (I think, I had to run out the door after we had finished 135 double unders b/c I had a hair appointment). My pull-ups were pretty rough, but I did them without a band. We tried to do 10 and 10 or 25 and 25, but I broke the 10/26 rule on pull ups and did a few rounds with only 5 and then Bart had to finish the last 85 double unders. This was a pretty fun workout for Saturday morning!

There is no description for this WOD as it is stat.

3×7 min intervals w/3min recovery between rounds.

Keep each interval as consistent as possible holding the highest pace you can on each of the 7 min rounds.

1250m, 1225m, 1300m (approximate)