Rest 28.6.-1.7.2018

1 block run
200 S.U.
1 block run
300 S.U.
1 block run

For time, 5 rounds:
* 3 C2B
* 6 T2B
* 10m HS walk

Rinnallevetoyhdistelmä:

5 x rinnalleveto + 2 etukyykkyä + 2 thrusteria

EMOM for 15 minutes:

15/12 Calorie Row (ladies 12 calories)
8 Snatches (full) 135/95#
40 Double-Unders

*Alternate each movement each minute.

Row1000m
then
3 rounds
12 T2B
12 ring dips

150 min

1.JG PP 9.6.2018
A. Ring muscle ups
3 rounds:
- 5 ring swings
- 3 ring swings + 1 hips to rings
- 3 x 1 muscle-up no dip > 8 x 1 muscle up no dip

B. Accessory
3 rounds:
- 10 floor assisted strict ring muscle-ups
- 5 Russian dips
- 20 hollow rocks

2.Conditioning / Karjalan kovin qualification event 5
A. Warm up & preparation for 30 min

B. Event 5, 3 rounds for time:
15 box jump 20"
12 front squat 45 kg
9 hang power clean 45 kg

Time: 6.32 (rounds: 2.01, 2.23, 2.08)
Placing: 64.

3.JG PP 8.6.2018
A. Warmup
3 rounds:
- 12 scap pull-ups
- 12 scap push-ups

B. Bent Arm Push / Pull
3 rounds > 2 rounds
- 12 strict ring dips
- 12 strict chin-ups
- 10 bottom of dip swings
- 10 wide pull ring rows > feet on floor
- 10 single arm ring rows on each arm
- 3 strict HSPU > abmat
- 12 box assisted handstand push-ups
Sets do not need to be unbroken. Just do what you can.
Time: 21.41

C. Mobility
2 rounds:
- 20 gentle shoulder flexion pulses with bar
- 30s shoulder flexion hold
- 60s supine shoulder extension
- 60s supine bent arm shoulder extension

For Time:
5 Rounds of “Cindy”
30 Overhead Squats (135/95)
1,000 Meter Row

Strength:
Press
(10 – 8) 5 (95#) – 5 (95#) – 5 (100#)

WOD:
8 min AMRAP:
2 wall-climbs
4 Deadlifts
6 OH walking Lunges

Power snatch 1-1-1-1-1-1-1

95
115
135
155f
155
160f
160f

135x3