5 min AMRAP of:

10/7 Cal. Assault Bike
8 DB Snatch 22.5/15 kg

-Rest 2min-

10 Shuttle run (10m)
10 Box Jumps 60/50 cm

-Rest 2min-

15/10 Cal Row
5 Burpees Over Rower

-Rest 2min-

10 Wall Balls 9/6 kg
10 Abmat Situps

-Rest 2min-

Cindy

Partner wod (You GO, I GO)
AMRAP 6 mins x 5 sets
2-4-6-8-10-12-14-16....
T2b
Goblet Box step up @20/12kg , 50cm
Cal row
Burpee over row

2 mins REST between sets

In every following 6 min AMRAP you continue the ladder.

GOAL: set of 22+

102 x kyykky
96 x tupla
90 x situp
84 x punnerrus
78 x etuheilautus ylös 16 kg
72 x mave 60 / 40 kg
66 x hyvää huomenta kepillä
60 x tempaus 16 kg kahvakuulalla
54 x 50 cm boxihyppy
48 x rinnalleveto 60 / 40 kg
42 x leuka
36 x kaloria soutu
30 x hspu
24 x pistoolikyykky
18 x askelkyykky 60 / 40 kg tanko räkissä
12 x 120 m juoksu 60 / 40 tanko harteilla
6 x MU
Timelimit 90 min.

Front

Strength
Combine Bench Press Test

5-3-1-1-3-6-9-12-15
Floor Press
Chin Up
Goblet Squat

100 Abmat Situps with weight & Banded Quad Extension

Metcon
WOD A - 8 min AMRAP
30 Air Squats
33 Jump Rope Singles
20 Sit Ups
33 Jump Rope Singles
10 Push Ups
33 Jump Rope Singles

WOD B - 7 min AMRAP
10 Leg Raises
1 Circle Run
10 Banded Curls
1 Circle Run
10 Step Ups

WOD C - 6 min AMRAP
12 Banded Curl
1 Drivway Run
6 Laterial Raises
1 Driveway Run
3 Goblet Squat

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Front Squat(15)
week 2
3@70%
3@80%
max reps @90%

Metcon/*Metcon-comp(17)
8rds
7 thrusters 75/55-*95/65
7 burpees over the bar

afterburner(8)
800m run

Finisher
60 rtw
30 w raise
2 min hip distraction

AMRAP 30minutes (As Many Reps As Possible)
8 Thrusters (95#)
5 Tire Flips
5 Hand stand Push Ups

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

burpee 1min
1min rest
du 3min
1min rest
4 min me 2 box + 2 push ups
4 box + 4 push ups,, 6+6,,,

post total reps for score

Mobility WOD:
Shoulders: Pin a bar, shoulder width and go down. 6 minutes
Triceps: Hand behind head contract release stretch. 2min each side
Hip Flexors: Hip Flexors stretch 3min each side

KSTAR Guide for the stretch:
http://www.youtube.com/watch?feature=player_embedded&v=JBHzXF-mVjY

               <a href='/journal/movements/1836'>Squat Test</a> 10 min.

Ankle: Wall Stretch 4min each side

For time:
40 kg Thruster, 27 reps
Burpees, 27 reps
40 kg Thruster, 21 reps
Burpees, 21 reps
40 kg Thruster, 15 reps
Burpees, 15 reps
40 kg Thruster, 9 reps
Burpees, 9 reps

16min AMRAP:

1 round of ‚Dumbbell DT‘:

12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Shoulder to Overhead

10 Burpees after each round

Increase DB weight each round, women start @ 7,5kg, men @ 15kg.
If you have reached 17,5/25kg stay at this weight.

Superkids:

3-5 rounds

On trainer’s slow count –
10 PVC back squats
10 PVC overhead squats
10 PVC front squats
20 broad jumps

Ninjat

3 kierrosta

10 valakyykkyä
10 askelkyykkyä
10 takakyykkyä
10 etukyykkyä
20 pituushyppyä

20/15 kg

2 min tauko