3 rft
30 med ball sit up 12kg
1200m airbike
8 wall walks

Laurin ohjelma alkaa

150 min
1.JG personalized programming 25.6.2018
A.FD
3 rounds:
- 20 LYTP
- 45s planche lean with external rotation
- 8 unbroken TGU on each arm - 8 kg
- 30s straight arm plank hold
- 60s alternating single arm passive hang

B. Skill
Complete:
- 3 x 8 kip swings
- 3 x 8 kip swings with re-grip
- 3 x 5 paused butterfly pull-ups
- 3 x 5 ring swings
- 3 x (2 swings + 2 hips to rings)
- 5 x (1 ring muscle-ups no dip + 1 hips to rings)
> Total of 4 muscle ups, 2 fails

2.Strength
A. 5 sets of:
6 Back Squats @ 80% of 1RM + 3 high box jumps
Rest as needed
Box jumps: 30" box + 15 kg, 20 kg, 25 kg, 25 kg, 25 kg plate

3.Accessory
A) Glute bridge 3x10 - 40 45 50 kg
B) Bulgarian split squat 3x8+8 - 30 30 30 kg
C) KB One legged RDL 3x 8+8 -16 16 16 kg

5 x 2 weighted chest to bar pull ups

stage pull + power clean + squat clean practice

5' EMOM: 1 power clean + 2 squat clean

30s. Air bike
Rest 30s.
30s. Ski
Rest 30s.

Go hard!

WOD 4
10 min AMRAP
6 + 6 DB snatch @ 15 kg
8 TTB
12 double DB deadlift @ 2 x 15 kg
8 + 8 m. walking lunges with 15 kg plate OH
Result: 5 rounds + 12 snatch + 1 TTB = 183 reps
Placing: 14.

WOD 5
"Jackie" - 8 min cap
1000 m row
50 thrusters @ 15 kg
30 pull up
Result: 25 pull up
Placing: 45.

Total placing: 22.

C2 bike 600 cal

AMRAP
3:00 AMRAP KB Swings (50#): 46 reps
3:00 Active Rest
3:00 Box Jumps 20″: 58 reps
3:00 Active Rest
3:00 KB Push Press (50#): 15 reps per arm
3:00 Active rest
3:00 Row for calories: 38 Cal

400m Run
3*
10* PVC sh pass
10* PVC OHS
5/5* KB Snatch

4*
50* DU
20* TTB
10* Power Snatch 50/30kg
1' rest BTR

TC 25'

2*
1' Side plank R/L
1' rest BTR

Dynamic Effort - Good Morning (Wide Stance)
10:00 - 95#
5 - 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5