WU
3rds
10x KB/DB swing
10x plank shoulder tap
10x air squat
3x inch worm

• 15 Min EMOM of:
Min 1
One-Arm KB Clean & Jerk (32/24Kg) 8 reps (alternate arm every 4 reps)
Min 2
One-Arm KB Swing Snatch (32/24Kg) 10 reps (alternate arm every 5 reps)
Min 3
Two-Arm KB American Swing (32/24Kg) 8-12 reps

SWOD
DEADLIFT 3 X 5 (WITH THE SAME WEIGHT FOR ALL 3 SETS)

WOD
10-9-8-7-6-5-4-3-2-1
WALLBALLS 20/14
TOES 2 BAR
100 M RUN AFTER EACH ROUND

WOD2
3 rounds for time of:
15-cal. row
12 power snatches, 95 lb.
9 burpees

AMRAP 12:
4 Barbell Bear Complex 50/35
21 DU
1 Complex = 1 Power Clean, 1 Front Squat, 1 Press, 1 Back Squat, 1 Press.

21-15-9-6

machine
hang power clean@40/30kg
stoh

(Target under 10, Time cap 12min)

Banded Triceps Complex - AMRAP 1 each position ie. single arm pushdown right/single arm pushdown left + pushdown + overhead Triceps Extensions.

Foam Roll Lats x 60s each side

Warm Up:
3:00 Flow (group leader calls it out as they go)
:20 Plank Shoulder Taps
:20 Plank
:20 Low Plank
:20 Inchworm Hold
:20 Side Plank
:20 Switch
:20 Rev Stationary Lunges
:20 BSE
:20 Alt Lateral Lunges

5 Rounds
:30 Squat Hold
:30 Inchworms (walk hands out from Squat Hold, then keep feet planted after :30 and walk back to Squat hold. Always keep feet in same position)

3:00 Kneeling Compass (4 position Stationary Lunge Rotation)

"Bring Sally Up" w Air Squats

Pallof Series
5 x 10 ea dir
10 Press, 10 Twist ea dir, 10 SA Row ea arm = 1 set
- 5 SA KB Sots Presses ea side / Set
- 10 Handstand Shoulder Taps / Set

Metcon: For Time
50 Burpees
-10 Air Squats EMOM

Muscle
Front Squat
Pull Through
T2B

Metcon
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar

FWod
1200 M ROW
100 AIR SQUATS
800 M RUN
50 DOUBLE UNDERS
25 TOES 2 BAR

Friday 16th June 2017

3 x 500m (moderate)
50s rest between each
Rest 4 mins
5 x 100m (fast)
20s rest between each
Rest 4 mins
3 x 400m (moderate)
40s rest between each
Rest 4 mins
5 x 100m (fast)
20s rest between sets
Rest 4 mins
3 x 300m (moderate)
30s between sets

Eilinen