00:00-05:00
3 x 5 Jerk balance

05:00-10:00
4 x 4 Tall Jerk

10:00-15:00
5 x 3 jerk Drive

8min EMOM of:
* 0min 5 clean + 1 split jerk
* 1min 4 clean + 1 split jerk
* 2min 4 clean + 1 split jerk
* 3min 3 clean + 1 split jerk
* 4min 3 clean + 1 split jerk
* 5min 2 clean + 1 split jerk
* 6min 2 clean + 1 split jerk
* 7min 1 clean + 1 split jerk

3 rounds:
3-5 dragon flags
0: 45 side planks (L/R)
20 Hollow Rocks
max reps ring rows

135 min

1.JG SC 14.5.2018
A. 4 rounds:
- 20 m bear crawl
- 30 s passive hang

B. 2 rounds:
- 10 x kick to split leg HS
- 2 UB sets of (5 ring swing + 1 hips to rings)
- 10 x box assisted bfly pu
- 3 x headstand tuck press + 3 straddle + 3 pike
- 5 kip swing + 5 kip knee raises + 5 kip swing + 5 kip knee raises

2.Own skill
A. HSW practice for 15 min

B. BMU practice for 15 min
- 1 1 1 2 2 3 = 10 reps

C. Butterfly pull up practice for 15 min
- Attempts

3.CF JKL wod

3 rounds 45sec on/15sec off
1: Amrap Box step ups
2: Amrap Double kb clean
3: Amrap FLR Burpees
4: Amrap Row for cal
5: Amrap DU

2:00 run or row or bike

Barbell warm up

5:00 to warm up bear complex

With a partner for time:
100/80 calorie row
80 walking lunges
60 bar facing burpees
40 pull-up
20 bear complex 95/65
40 pull-ups
60 bar facing burpees
80 walking lunges
100/80 calorie bike

45:00 time cap 🧢

4 RFQ

12 elastic pull downs
12 Sandbag presses 150lbs
20 deadbugs

4 sets of four reps

Choose your purpose + goal & go!

90 min

WU for 10 min: assault bike, HSPU, strict T2B - 7 HSPU rxd! :)

A. Skillwork: HSW practice for 15 min
MU practice for 10 min

B.1. Shoulder press 1 RM
B.2. 5 x 1 rep @ 90 % of 1 RM

CF Jkl WOD lauantai 19.12.2015

C.1. Push press 3x10 reps
C. 2. 15 reps of russian twists after each set 10 kg

D. 6 min AMRAP of:
1,2,3,4,5... reps
Ring dips
Burpees

Result: 6+1 = 43 reps

E. 3 sets of:
Evil wheels x 10 reps
Strict seated DB press 8x20 8x20 10x15 lbs
Ring push up x 6 reps