D.

For time:

Row 2000 meters
50 Chest-to-Bar Pull-Ups
Row 1000 meters
25 Chest-to-Bar Pull-Ups

5 sets:
3 Front Squat @85 1RM Front Squat
- Rest 2min btw sets

2 rounds:
10 Air Squat
5 Down Dog to Cobra video

Pre-WOD:
Find 1RM of:
Strict Press - #135
Jerk - #155

WOD:
10 minute AMRAP
- 30 DU's (60 singles)
- 15 Power Snatches (75# / #55)

Completed 5 rounds + 60 Singles + 6 Snatches. Strict pullups, 11 reps. Gotta improve the jerk and get more weight without having to press so much!

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

Alkulämmittely ja mobility

Harjoitellaan naruhyppyä ja tuplia

"Mini Annie"
40-30-20-10
Naruhyppy
20-15-10-5
Istumaannousu

Loppuvenyttelyt

Pre-WOD:
5X3 Bench Press (185#,185#,205#,205#, 195#)

WOD - For Reps:
- 1 Minute: Shoulder to Overhead (185/115#)
- 6 Minutes: Burpees, (5) box jumps at the top of every minute
- 1 Minute: Shoulder to Overhead

Points:
Shoulder to Overhead = 5 points each
Burpees = 1 point each

Used 115#. Completed (18) Shoulder to Overheads and (45) Burpees. Hard not to bust it on the box jumps post burpees.

3 Mini Circuits:

1

Ski Erg 150m
Slamball throw to end of gym and back
DB Snatch 10/side

2

BB Thruster x15
Slamball Slam X10
Curve 0.06

3

Slamball Squat x10
Hollow Rock x15
TRX Jump Squat-Row x20

9 mins/station: 3min rest between rounds
Take your slamball with you to every station. If you forget/neglect it for too long, you are not a responsible owner.

Winter War 2017 - Qualifier 3 - modified

For Time, CAP 25 min

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RX

10 Squat Snatch*
2R:
- 5 CTB
- 5 HSPU
- 10 Pistols, alternating

8 Squat Snatch
2R:
- 5 CTB, 5 HSPU, 10 Pistols, alternating

6 Squat Snatch
2R:
- 5 CTB, 5 HSPU, 10 Pistols, alternating

4 Squat Snatch
2R:
- 5 CTB, 5 HSPU, 10 Pistols, alternating

2 Squat Snatch
2R:
- 5 CTB, 5 HSPU, 10 Pistols, alternating

• Squat snatch or Power snatch + OHS. A full squat is required.

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Scaled

10 Ground to Squat to Overhead (GTSTO)
2R:
- 5 Pull-ups
- 10 Hand-realease Push-ups
- 15 Air squats

8 GTSTO
2R:
- 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

6 GTSTO
2R:
- 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

4 GTSTO
2R:
- 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

2 GTSTO
2R:
- 5 Pull-ups, 10 Hand-release Push-ups, 15 Air squats

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Original weights:
Men 50-60-70-80-90kg
Women 35-40-45-50-55kg

Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale