10 Squat to Overhead Press
20 Push Ups with Rotation
30 Russian Twists
20 Box Jump or Step Up
10 TRX Reverse Fly
20 Ball Reverse Crunch
30 Cross Lunges
20 Overhead Press with Rotation
10 Plank Roll Out with Ball
20 Dome Squat
30 Body Weight Pull Downs
20 Med Ball Crunch
10 Barbell Lateral Shuffle

Event Date: July 23, 2014

Warm Up

400m Run

10 Air Squats

10 PT

10 GM

25m Burpee Broad Jump

Strength

DELOAD WEEK

Using 1RM

“Push Press”

5x40%

5x50%

5x60%

WOD

30-20-10 for time

S2OH 165/115# (shoulder press, push press, push jerk allowed)

Back Squat (good range of motion and good depth)

HRPU' (quality reps thighs and chest touch the floor)

Compete AMRAP in 30 minutes:

5 Floor Crawls
5 Kettle Bell Swings
5 Lunge Rotation with Med Ball
5 Pull Ups
5 Reverse Crunch
5 Leg Curls
5 Burpees
5 Feet Raised Push Ups
5 Cable Wood Chop
5 Plank Ball Circles

5 sets, rest as needed:

Power Clean + 3 Front Squat + Jerk

Go AHAFA. Rest as needed.

Monday

A:
Back squat 3x6 @ 75%
Shoulder Press 4x6 @ 65%
B:
10min amrap:
20 over head lunge steps 20/10kg plate
10 push ups
2 rope climbs

3 min AMRAP

5 valakyykkyä
5 tangon yli burpee

2 min lepo

3 min amrap
5 toes to bar
5 tangon yli burpee

For time:
30 rounds
5 thrusters (rx 42,5/ 30 kg)
5 pull ups

Scaled version
30 rounds
5 KB thrusters (12 kg/ 8 kg)
5 ring row

Time cap 45 minute.

• 5 Sets of:
Strict Ring Muscle Ups o Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
near failure max reps (2 reps buffer)
(5 Sets a quasi max reps meno 2 reps di buffer)
1:00-2:00 rest each sets

For time:
100 x double-under
100 x one-arm kettlebell snatch (24 kg)
100 x sit-up
100 x ring dip
100 toes-to-bar
200 x double kettlebell lunge with kettlebells in front-rack position

The WOD ends here, mark time and proceed til cooldown

COOLDOWN:
row 500m