135 min

1.Skill
A. HSW practice for 15 min

2.JG SC 4.4.2018
A. 3 rounds:
- 8 ring swings
- 20 alt. candlestick roll to pistol
- 12 kip swings w/regrip
- 10 bottom of dip swings

3.ATP workout from strength & conditioning 24.3.2018
A. 5-8 set, rest 60-90sec between lifts.
Find 1RM of the day.
2 Squat Clean + Jerk
Drop and Go with the Clean.

B. For time:
Row 1000m
75 Wallball
50 Hang Power Clean 50/35 kg > 25 kg
25 OHS > 25 kg
Target < 14 min
Result: 14:32
175/184

4.Gymnastics
A. 3 x 10 kipping HSPU

B. JG part B, 8 min AMRAP:
20 s. ring support hold
20 s. bottom of dip hold
20 s. top of false grip ring row hold
Sets UB
Result: 3 rounds + 20 s. ring support hold

C. JG mobility

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

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

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

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

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

Focus: 6x2 Bench (20 Minute Cap building to heaviest set)

 

Metcon: For Time:

- 400m Run

- The 4 Rounds of

o 10 Explosive Push Ups (L3 Chest Slap, L2 Push of ground, L1 Push off ground from knees)

o 10 Goblet Squats (L3 70/55, L2 55/35, L3 Scale as needed)

 

Score = 2RM / Time

2 block runs - together
100 KB swings 24/16kg
50 synchronised air squats
150 box jumps 24/20"
50 synchronised burpees
200 wall balls 9/6kg
2 black runs together

60 min
Warm up for 5 min

A. not done.

B.
Six sets of:
Halting Snatch Deadlift + High Hang Snatch + Snatch
Rest as needed
30 35 37.5 hhs x. 37.5 s x. 37.5 40

C. not done.

D.
Four sets for max reps:
45 seconds of Strict Pull-Ups 10+8+7+7 = 32
Rest 15 seconds
45 seconds of Push Press (95/65 lb.) 15+15+15+13 = 58
Rest 15 seconds
45 seconds of Push-Ups 10+10+8+9 = 37
Rest 75 seconds

Total 32+58+37 = 127 reps

 

Tuesday

Focus: Warm Up to 80% 1RM Dead Lift (10-15 Minutes)

Focus #2: 18 Minute E2MOM of:

1 Deadlift @ 80% (Keep wgt same)

3 Wgt Dead Hang Chin Ups (Increase wgt as able ea round)

 

Metcon: 8 Minute AMRAP

- 200M Run

- 15 Russian KBS (L3 70/55, L2 55/35, L3 Scale as needed)

- Bear Crawl from bay door to curb and back

(In final round ea 50m of run will count as 1 rep)

 

Score = Heaviest 3 reps of DH Chin Ups/ Rounds + Reps

10 Burpee Pull-Overs
30 Air Squats
60sec Handstand Hold
AMRAP in 20 Minutes
We will be tackling this as a partner WOD today!