15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Calorie row
CTB pull-ups

15-12-9

rinnalleveto raakana
boxihyppy
leuanveto

Strength / Skill:
5x4 Back Squat @ 80% 1RM

WOD:
20min AMRAP of the following movements
400M Run
20 Box Jumps
20 Toes To Bar
20 HSPU

FLEXIBILITY:
Test Pistol

3 minutes Hip Capsule Distraction

3 minutes Ankle Distraction

15 Squats

Re-test Pistol

http://gymnasticswod.com/wod?field_focus_tid=96

Posted on July 18, 2014

7.18.14 Friday
Event Date: July 18, 2014

Warm Up

200m Run

DyNamic WarmUp

-Knee Pulls

-Quad Pulls

-Lateral Lunge

-Toe Pulls

-Scissors Kicks

-1min Scorpion L/R

10 PT

10 GM

1MIN BAND SQUAT

1MIN SHOULDER DISTRACT

10 AIR SQUATS

WOD

For Time

6PC/6 HSC 135/75#

10 Burpees OB

50 DU’s

6PC/6 HSC 155/95#

15 Burpees OB

75 DU’s

6PC/6 HSC 185/125#

20 Burpees OB

100 DU’s

Warm Up

800m Run

15 PT

15 GM

10 Air Squats @20x1

2x5 Pull Ups

2x5 Strict HSPU’s

1min Band Squat

25m Band Walk

Strength

10 EMOM

Back Squat @20x1 4 reps

WOD

“Jackie” for Time

1000m Row

50 Thrusters 45/35#

30 Pull Ups

Strength / Skill:
5x1 Dead Lift @ 85% 1RM

WOD:
12min AMRAP
5, 10, 15, 20, 25 ... etc. Wall Balls (20,14)
10 Burpees between each set of Wall Ball
Note: Record the last round of Wall Balls completed plus any additional reps of wall balls into next round. 30+1 = completed the 30 rep round of wall balls and 10 burps and completed 1 rep into the round of 35 Wall Balls.

Post:
50 GHD Back Extensions
Note: Not for time.

Tabata
DU

Tabata
Etunojapunnerrus käsipainoilla

Hip opener 3 ways
Bottom of squat 3 to 4 sets of 30"
Hamstrings
Calves

8:00 Max Distance Sledpull Powerwalk without stopping.