In teams of 3
2 rounds for time of :
800m run (all together)
30 squat cleans @70/50kg (scale to 60% of 1rm)
30 push press @ 70/50kg (if need to take another barbell for your team thats ok)
800/1000m row
30 deadlifts @ 110/70 (scale to 60%) you add more weight to same bar.
30 strict c2b pull ups / strict pull ups

time cap is 35 minutes.
On rowing women team rows 800m, men team 1000m. mixed team 900m.

Posted on August 13, 2014

8.13.14 Wednesday
Event Date: August 13, 2014

Warm Up

400m Run

10 PT

10 PT

10 Sit Ups

10 Supermans

20m 1" worm

2x30sec Hand Stand Hold

Strength

Deadlift

4x10 @75% of 1RM (TNG)

WOD

7min AMRAP (for reps)

20 Double Unders

10 T2B

+

8min AMRAP (for reps)

8 C&J 155/125#

8 Bar Facing Burpees

Alkulämmittely ja mobility

Harjoitellaan painonnostoa kepillä tai tangolla

12min AMRAP
*suosikkiliikkeet

Loppuvenyttelyt

30-45s. Hollow rock
45-60s. Sandback carry

recovery workout 20 minutes

Ski/Row 1000m
20 air squat
30 sit ups

AFAP
toes to bar 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
wall ball @9/6 20-18-16-14-12-10-8-6-4-2-4-6-8-10-12-14-16-18-20
every round 5 push ups

Pre-WOD:
5X5 Close Grip Bench Press

WOD - 5 Rounds For Time:
- 10 Hang Cleans (#155/105)
- 20 Push Ups
- 40 Double Unders
(5 Burpee Buy In / 40 singles)

Warm Up
2 Rounds
400m Run
8 Burpees
8 Air Squats
8 PVC Pass Overs

Lift
Back Squat
2-2-2-2-2-2-2

Increase weight each set

Workout
AMRAP in 15 min:
6 Pull Ups
6 Shoulder To Overhead (115/75)
200m Run

Advanced: (135/95)

Stair Machine
Lv 35
15:00
Floors 32

Pull Up
10@200
5-4-1@190

Dip
10@200
10-5@190

Push Up
15-5-5

Squat
25

150 Crunches

5 x 6 valakyykky