Lepoja.

• 6 Interval of:
Assault Bike 45’’ @ max effort
3’ rest each interval

12 minutes of stretching
12 minutes of L-sit practice
12 minutes of handstand practice
12 minutes of plank practice
12 minutes of scales practice

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

Rest day, total workouts of the week 12 hours, x 7

Meton: ma, ti, ke, pe, la
Aer: ti, to, 30+40 = 70 min
Squat: 650 kg

Gymnastics:
Pull up 60
C2B 45
T2B 40
HSPU 55

MU ma, pe 17
BMU ti 22
Bfly la
HSW ti, ke, pe

Sleep 3/7
Avg. time to bed 22:50
Avg. sleep time 7 h 53 min

"Death by Clean & Jerk"
Every minute complete the following ladder:
3 Hang Cleans + 1 Jerk, rest remaining minute (155,105)

3 Hang Cleans + 2 Jerk, rest remaining minute
3 Hang Cleans + 3 Jerk, rest remaining minute
3 Hang Cleans + 4 Jerk, rest remaining minute ... etc.
Note: Go until you cannot complete the designated round in the minute.

Post WOD - Not For Time:
30 DB Box Step Ups
200M Farmers Carry
30 DB Box Step Ups

30 GHD Back Extensions

Hansen
Five rounds for time
30 reps, 2 pood Kettlebell swing
30 Burpees
30 Situps

2 rounds for time of:

• 20 muscle-ups
• 15-ft. rope climbs, 7 ascents

1) EMOM 7x3 Paused Front Squats @70-75%.
– 2 Second pause on each rep
right into,
2) EMOM 3x3 Touch n Go Deadlifts @same weight as Front Squat

"Omatoiminen WOD"

A.
2 rds:
Row/Run 400m
12 Air squat
12 Sit up
12 Ring row

Mobility...
Hip / shoulders

B.
AMRAP 14min:

25 OHS (50/35kg)
5 Ring MU / C2B+Push up
25 Burpee over bar
5 Bar MU / C2B+Push up
25/20 cal Row

C.
Cool down:
Easy row/run ~3g5min.
Stretch / foam rolling