Choose ONE of the following sports

Swim 2 x 400m TT recover 4:00-5:00 between efforst

Bike 2 x 5k TT recover 4:00-5:00 between efforst

Run 2 x 2M TT recover 4:00-5:00 between efforst

Row 2 x 2k TT recover 4:00-5:00 between efforst

Do an increasing ladder of Ring Dips (1 on first minute, 2 on second minute, 3 on third minute until you can no longer complete the reps. Break up any way you want to)
take a 5 minute break
Repeat the ladder doing Hang Power Cleans (using 75% bodyweight)

Front Squats - 3x185, 3x215, 3x245, 3x275, 1x305, 1x320
Deadlifts - 3x225, 3x275, 3x315, 3x365, 3x415, 1x455

Etukyykkyä ja käsilläseisontaa

40-45-50-55-60, tämän jälkeen aina 2,5 lisää.
Mavea, kun etukyykyt ei enää onnistu
3 toistoa 90 sekunnin sisällä.
Toistot lasketaan.

Käsilläseisonta, 3 min ja 5 yritystä.
Sekunnit lasketaan.

Strength: 5-3-1+ back squats (75%, 85%, 95% of 1RM)
125for 3, 145, 165
Metcon
AMRAP
5 min HSPU with one ab mat (60)
4 min air squats (160)
3 min push-ups (83)
2 min KB swings (53/35#) 35
1 min pull-ups. (10) with small blue band

HSPU, push ups and pull ups are weakest. Most of the reps came from KB swings (only 2 breaks) and airsquats.

5x75%, 3x85%, 1x95%

100 DU's + 5 rounds of cindy

5 pull ups
10 push ups
15 air squats

100 Burpee Challenge Day 82

''Back Squat 5-3-1+'' (06.25.2012)
Work through the following sets of Back Squats using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

245lbs 2x PR!!!

''Maiden Voyage'' (06.25.2012)
Complete for time
Row 500m
Then...
10-9-8-7-5-4-3-2-1 reps each of
Hang Power Clean 95#
Static Dips (strict)
Row 500m

5(35k)-3(45)-3(45)-3(45)-3(45)-1(50)-1(55)-1(60kPR) OHS

Then

4 rounds of
10 OHS 35k
20 Barbell Squat Jumps
40m Bear Crawl