150 min

1.JG SC 15.5.2018
A. 2 rounds:
- 5 TGU/arm
- 30 s. ext. rot. planche lean
- 8 push up
- 8 ring row

B. 2 rounds:
- 30 s. L-sit hold
- 10 strict ring dips w/2 sec. neg.
- 10 wide pull ring rows
- 10 bottom of dip swings
- 10 strict T2B

2.Own skill
A. HSW practice for 15 min

B. Bfly pull up practice for 25 min
- Drills
- Attempts

3.Weightlifting
A. 3 sets of 3-position snatch: above knee, below knee, floor
35 37.5 37.5
B. 3 sets of 2-position snatch: below knee, floor
37.5 40 40
C.3 sets of snatch
42.5 45 47.5

4.CF JKL wod

3 rounds of:

• 2 minutes of rope climbs
• 2 minutes of Turkish get-ups
• Rest 2 minutes

Men 15-ft. rope, 50-lb. dumbbell
Women 15-ft. rope, 35-lb. dumbbell

20min amrap

DL X 6 (100/70kg)
Burpee pull up x 7
KB swing x 10 (32/24kg)
Run 200 m

1000-800-600-400-200-200-400-600-800-1000m row
In between sets
5kb swings+5 wall ball, 10/10,15/15,20/20,25/25,25/25,20/20,15/15,10/10,5/5

5 x 10

With a partner:
AMRAP 8:
8 Wall balls
8 DB snatch @22,5/15kg
*One athlete completes a full round

Rest 60s

AMRAP 8:
8 Wall balls
8 Toes to Bar
*One athlete completes a full round

Rest 60s.

AMRAP 8:
8 Wall balls
8 Hand Release Push-ups
*One athlete completes a full round

80 min
Warm up for 15 min + 25 m HSW
1.Weightlifting
A. Build to 70% Overhead squat triple from the ground
- Snatch + 2 OHS

B. Every minute on the minute for 15 minutes:
0-5: 3 Power cleans 40% - 27 kg
5-10: 2 Power cleans 50% - 33 kg
10-15: 1 Power clean 60% - 40 kg

2.Accessory
A. 3 sets:
5+5 Lateral box step ups (no weight, high box)
5+5 Half kneeling KB Bottom up press - 6kg
20 s. Passive hang
15+15+15 Gymnastics swimming

For Time:
500m Row
30 T2B
15 Clean & Jerks
500m Row
20 T2B
10 Clean & Jerks
500m Row
10 T2B
5 Clean & Jerks
500m Row

61 / 43 kg

”Seinäpallokyykky”

Kauanko pysyt seinäkyykyssä 20lbs pallon kera? Palloa pidetään käsissä leuan alla maljakyykyn tapaan. Pallo voi olla slam tai medball.

For time in couples:
-100 sit-ups.
-90 air squats.
-80 push-ups.
-70 DU
-60 wall ball (9/6 kgs).
-50 hollow rocks.
-40 box jumps (24"/20").
-30 HSPU.
-20 MU.
-600 m run.

Time cap: 25 min