100 lb Thrusters - C2B PU

3 - 3
6 - 6
9 - 9
...

7 min AMRAP

130 min

1.JG scaled 6.6.2018
A. 2 rounds:
- 12 scap pull ups
- 15 shoulder flexion pulses with bar
- 12 scap push ups
- 15 crab extension rocks

2.Own skill
A. HSW practice for 15 min

B. RMU practice for 30 min
- Progressions
- MU 8 x 1 reps

3.CF JKL wod

4.Accessory
A. 3 sets of:
- Reverse hyper 15 x 30 kg
- Straight leg monster walk 20 m/side
- Dead bug x 20

Rest 9.-10.6.2018, Helsingissä

Total workouts of the week 10 hours, x 5
Metcon: ma, pe
Aer: to, 40 min
Squat: 2240 kg

Gymnastics:
CTB -
Pull up -
TTB 30
HSPU 105

MU ke, pe 16
BMU ma, ti 18
Bfly ti
HSW ma, ti, ke

Sleep 2/7
Avg. time to bed 23:10

5rds
15 Ring Dips
15 Push Ups
25 Situp

For Time: Start with 4 Burpees and then complete 4 Burpees on the minute

-20 Thruster (95/65)
-20 Sumo Dead Lift High Pull
-20 Push Jerk
-20 Overhead Squat
-20 Front Squat

Fran

21/15/9 of
Thrusters (65/95)
Pull ups

We will be running heats of this workout during the entire class time with a cap of 10 minutes.

COMPLETE FOR TIME :
45 REPS OF SHOULSER TO OVER HEAD 20-25KG
( EACH BREAK : 200 METRES ROW , 15 BACK EXTENSION)

120 min

1.JG PP 13.6.2018
A. Warm up
2 rounds:
- 10 scap pull-ups
- 30s bent arm shoulder extension (180)
- 10 scap push-ups
- 30s bent arm shoulder extension (neutral)
- 30s banded lat stretch on each side

B. Bent Arm Push / Pull Strength
2 rounds:
- 3 unbroken strict weighted chin-ups - 15 15 kg
- 3 unbroken strict weighted ring dips - 10 10 kg
- 10 l-sit press to shoulder stand > 30 sec. L-sit
- 10 wide grip pull-ups
- 10 wall facing strict handstand push-ups > abmat + 15 kg plate
- 10 strict pull-ups with a 2s negative
- 10 strict parallel bar dips with a 2s negative

2.Own skill
A. HSW practice for 15 min
B. BMU practice for 20 min
- 2 2 2 2 3 3 3 3 = 20 reps
C. RMU practice for 15 min
- Progressions

3.CF JKL metcon 13.6.2018

3-3-3-3-3 Front Squat (255#)

Then

21-15-9 of:

Front Squat 135#
KB Swings 1.5p

Warm Up:
Dynamic Warm-Ups
3mins of Practicing Ring Dips RX

Workout:
Helen
400m Run
21KBS
15Pullups

For 3 Rounds For Time