Alkutreeni:

EMOM for 15 Mins: 1 tempauskyykystä+ 1 OHS (valakyykky)

Tein skaalaten raa'an rinnallevedon ja kaksi valakyykkyä.

WOD:
Dippi - 5 reps sinisellä aika ohuella kumpparilla
Rinnalleveto - 10 reps - 95 lbs/65 lbs/30kg
DU - 20 reps
Aika: 9,23

Total 90 min
5 min row
Skillwork: MU practice for 15 min
2 sets of: 7 HSPU, 5 OHS, 10 lunges, 10 partner burpee
A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
B.
Every two minutes, for 6 minutes (3 sets):
Back Squat x 5 reps @ 85%
C.
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Ups > ring dips
Cleans (225/155 lbs)= 70 kg > 55 kg
(power or full cleans are fine)

7' AMRAP
21 push-ups with hand release
Climb over the wall (we don’t have a wall so we’ll use a 2 Row of boxes – 2 deep! and be careful – Mat will supervise this and scale accordingly)
21 overhead squats (42.5kg/30kg)
Climb back over the wall.
REST 5'
7' AMRAP
21 KTE
Climb over the wall (we don’t have a wall so we’ll use 2 Row of boxes – 2 deep! and be careful – Mat will supervise this and scale accordingly)
Climb back over the wall.
21 SHTOH

10min lämmöt kyykkyi, burpeit, mobbailua, punnerruksia, 500m juoksua yms

Kb tekniikkaa:
Turkish get up 2x3 käsi 32kg
Windmill 2x5 käsi 32kg

Kb swings with arm switch 2x20/vuorokäsin

2kierrosta rennosti
lepo 2min kierrosten välillä
30x sumo dl high pull 32kg
30x tempausta 45lbs käsipainolla riipusta
30x burpee
30x normi swingi katselinjaan 32kg
500m juoksu
30x airsquat
1: 10:52
2: 12:00
Syke ei pysynyt kurissa niin rauhoitin tahtia.

15 stations for quality 1min ON / 30 sec OFF:
- Plank hold.
- Hollow rocks.
- GHD Back extensions.
- Sit-ups.
- Roll down.
- Front-rear legs with fitball.
- Lay up - 1 leg up.
- Circles with med ball.
- Superman 1-2.
- Lateral plank hold with leg and arm up.
- L-sit.
- Back extensions.
- Superman 2-1.
- Lateral plank hold with the other leg and arm up.
- Toes to bar.

Total 105 min
3 sets of: 7 HSPU, 10 thruster, 2 skin the cat, 5 jumps
Skillwork: HSPU practice for 5-10 min

Invictus October 22 2014:
A.
Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 85-90%
*Sets 9-10 – 1 rep @ 90-95%

Invictus October 24 2014:
C.
Every 10 minutes, for 30 minutes (3 sets), complete the following for time:
Row 1250/1000 Meters > 650 m
60 Double-Unders
30 Kettlebell Swings (32/24 kg)
15 Strict Handstand Push-Ups > 12 HSPU feet on 24" box
10 Toes to Bar
5 Bar Muscle-Ups > not done

Results: 9.01, 8.53, 9.25

15:00 AMRAP of:

30 Clean & Jerks (anyhow) 135/95#
30 Wall Balls 20/14#
21 Clean & Jerks (anyhow) 155/105#
30 Wall Balls 20/14#
15 Clean & Jerks (anyhow) 185/125#
30 Wall Balls 20/14#
9 Clean & Jerks (anyhow) 205/145#
30 Wall Balls 20/14#

If all reps are completed begin again and get as far as possible in the remainder of the 15:00

D.
Four sets, not for time, of:
Banded Hip Bridges x 60 Seconds
1 Legless Rope Climb
Seated Goodmornings x 8-10 reps
1 Legless Rope Climb

Optional Additional Conditioning Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today’s primary work.

Five sets of:
Run 800 Meters @ 80%
Run 400 Meters @ 40-50%

A.
Three sets of:
Good Mornings x 6-8 reps @ 3011
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B.
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possilbe of:
5 Burpees
10 Kettlebell Swings

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

B.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.