3 Rounds NOT for Time:
200M Run
15 KB Swings
10 Box Jumps
5 HSPU

10Min AMRAP
6 Hang Cleans (155#,105#)
3 Jerks
4 Front Rack Barbell Lunges
Note: Stationary, step back into the lunge position, 2 on each side to total 4 reps.

Post WOD:
3x10-15 Weighted GHD Back Extensions

3 x

8+8 kulmasoutu kahvakuulalla
8 istuen pystypunnerrus
8 tiukka toes to bar

Build up to max 2 Rep back squat

Posted on August 4, 2014

8.4.14 Monday
Event Date: August 4, 2014

Warm Up

200m Run

10 PT

10 GM

14 Walking Lunges 7/7

10 UB chin ups

1min Shoulder Distract L/R

1min Band Squat

1min Single Leg Flex L/R

Strength

6min EMOM

4 C2B

6 HSPU’s

WOD

5-10-15 (8min Cap)

Shoulder to O.H. 115/85#

30-15-5 (12min Cap)

Double Unders

Wall Ball Shots 20/14# 10/9’

Air Squats

Extra WORK 2mile Run for time

5 rounds for time of:

• 4 strict deficit handstand push-ups
• 8 kipping deficit handstand push-ups
• 16 dumbbell box step-overs

♀ 4-inch deficit, 20-inch box, 35-lb dumbbells
♂ 6-inch deficit, 24-inch box, 50-lb dumbbells

Hold two dumbbells in a farmers carry position for the step-overs.

maastaveto (tekniikka, paino 10-30 kg, selät suorana jne jne)

5 x 5

A,
Bulgarian Split Squat 16-16-16

Use the heaviest weight you can for each set.
Rest as needed between sets.
3x8 L/8 R

B,
For time:
40/35 Bike Calories
-- then --
15 Ring Muscle-ups
21 GHD Sit-ups
12 Ring Muscle-ups
15 GHD Sit-ups
9 Ring Muscle-ups
9 GHD Sit-ups
-- then --
40/35 Bike Calories

Goal: sub 15 mins

C,
For time:
Row, 5 km

Every 2 mins complete:
10 Med Ball Press Jack Press Jacks @9/6kg

A.
Warm Up
AMRAP 6'
10 Goblet Squat
5 Burpees
25 DU

Couch Stretch 2' per lato

B.
Snatch:
Possibilmente non mollare mai il bilanciere
Snatch Romanian Deadlift x 3 rep (Gambe tese partenza dal basso)
Snatch High Pull partendo sotto il gimnocchio x 3 rep
Muscle-Snatch x 3 rep (snatch a gambe tese partendo dal basso)
Overhead Squat x 3 rep
Snatch Push Press x 3 rep
Snatch Balance x 3 rep
Hang Power Snatch x 3 rep
Snatch completo x 3 rep

primo round Empty Barbell
secondo e terzo caricare poco, ma caricare (30/35-20/25kg)

C.
EMOM OGNI 2' PER 12' 6 SET
Hang Snatch + Snatch
1) 60% of 1-RM Snatch
2) 65% Set
3) 70%
4) 75%
5) 78-80%
6) 80-85%

D.

EMOM OGNI MINUTO PER 10'

10 TTB
2 POWER SNATCH

Partire con 50% 1Rm e aumentare ogni set

E.

3 RND
(NON ANDARE AL 100%)
800MT Row
10 Strict HSPU
30 Russian Swings 32-24/24-20KG)

LAVORO OPZIONALE

A.

8 Rnd
12/7 Cal. bike
7-10mt HS Walk (in alternativa 20 mt f. carry)
Rest 1'

B.

4 RND
Weighted GHD Hip Extensions x 8 rep
rest 30"
GHD 20 REP+MB

A. Warm Up
5’ DU
3 RND
8 Burpee to Plates
10 Plate GTO
60” Plank

B. Forza
EMOM Ogni 2’ per 16’
4 Front Squat
5” discesa
1” pausa
Fast salita
Set 1: 50-60%
Sets 2-7: 60-70%
Set 8: 70-75%

C. Conditioning – For Time
10 Burpee Box Jump Over
2 DB Box Step Overs 22,5/15kg
10 DB Shoulder to OH
8 Burpee Box Jump Over
4 DB Box Step Overs
10 DB Shoulder to OH
6 Burpee Box Jump Over
6 DB Box Step Over
10 DB Shoulder to OH
4 Burpee Box Jump Over
8 DB Box Step Over
10 DB Shoulder to OH
2 Burpee Box Jump Over
10 DB Box Step Over
10 DB Shoulder to OH

D. For Time
4 Rnd
10 Hang Power Clean (60-50/45-35kg)
15 TTB
Rest 90”

E. Emom
Ogni 2’ per 5 set 10’
Max Rep Double Dumbbell Squat Clean 25-22,5/20-15kg
In 60”

F. Lavoro Opzionale
V-Up
3×20
Weight Vest Pistol
4×16
(8 Per lato)
Dumbbell Bench Press
5×20

Lepoja.