4min row @2k tempo
2min rest
4min amrap
4 DB Devil press
8 DB Box step overs
2min rest
4min row @2k tempo
2min rest
4min amrap
4 DB Devil press
8 DB Box step overs
2min rest
4min row all out for meters

Power snatch

EMOM 4 (0:30 AMRAP / 0:30 Rest)
Power snatches @ 60%1RM Snatch

– Rest 2:00 –

EMOM 4 (0:30 AMRAP / 0:30 Rest)
Power snatches @ 65-70%1RM Snatch

– Each minute is a 30-sec AMRAP of Power snatches @ 60% and 65-70% 1RM snatch, followed by 30-sec rest
– Fast singles. Don’t sacrifice technique to get 1-2 more reps. Stay consistent.

For time

• 400-meter run
• 50 dumbbell bench presses
• 400-meter run
• 50 ring push-ups
• 400-meter run
• 50 hand-release push-ups
• 400-meter run

Every 2:30 x 6
3 Thrusters From The Floor
- Add weight each round and build to days heavy 3RM

RestDay!

4 rounds for time:

15 cal Echo bike
15 kb swings
20 m double db walking lunges

VX7A

"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

Wednesday 18th July 2018

BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 6

A2) 3-Point Dumbbell Row:
3 x 6

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 6 of 8

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AMRAP 12 Minutes:
24 Double-Unders
12 Alternating Dumbbell Snatches 50/35
6 Bar Muscle-Ups

Scale the dumbbell to be able to complete most rounds unbroken. Sub 2x Singles for Dubs and Chest-to-Bar Pull Ups or Jumping Bar Muscle-Ups as needed.

Post round, reps, and Rx to comments.

15 Min AMRAP Partner WOD;
1 athlete will perform the sequence whilst the other holds plate above head 20/10KG

15 Wall Ball (9/7KG 3.05m/2.75m target)
10 Box jumps (L/M)
5 Burpees

After the above is completed athletes will switch. Score is total number of rounds and reps completed.

LÄMMITTELY
2 kierrosta - 1min
1. Roikkuminen (lapavedot)
2. Toispolviseisonnassa soutu kierrolla (etujalan puolelle)
3. Lantionnosto pallo jalkojen välissä
4. T-kierrot
5. Jefferson curl

CORE + KÄSILLÄSEISONTA
Tee omaan tahtiin 10min ajan
10 x selän ojennus päinmakuulla
10 x kupista ojennus selinmakuulla
10 x vk työntö ylös
muutama käsilläseisonta

AMRAP 15min
8 x suorin jaloin mave
8 + 8 yhden jalan kyykky eteen
8 + 8 pystypunnerrus toispolviseisonnassa
8 + 8 x gorillasoutu