WOD:

• 400 m juoksu
• 30 x wall ball
• 15 x burpee
• 5 x Power Snatch (50/35kg)
• 20 x wall ball
• 10 x burpee
• 5 x Power Snatch
• 10 x wall ball
• 5 x burpee
• 5 x Power Snatch
• 400 m juoksu

For time:
Run around the box x2
25-20-15-10-5 Situps
5-10-15-20-25 Box Jumps

Run around the box x4

25-20-15-10-5 KB Swings 24/16kg
5-10-15-20-25 Toes-to-bar
Run around the box x2

A.
Four sets of:
Front-Foot Elevated Split Squat x 6-8 each leg
Rest 60 seconds
Ring Push-Ups x 8-10 reps
Rest 60 seconds

B.
Four sets for max reps against a 3-minute running clock of:
Run 300 Meters
Max Reps Dumbbell Man-Makers (55/35 lbs)
(push-up, power clean, push press)
Rest 2 minutes

Record details and feelings.

10 Swings
2 Heavy goblet squats
15 alternating forward lunges per leg
3 Heavy goblet squats
25 TRX rows**
5 heavy goblet squats
50 Credit card jump Squats***

60s rest - mandatory between rounds

x5

• knee must kiss floor each rep *max 45 degree angle feet as close to anchor point as possible ** full ROM on squat

35 min cap

If you finish early
0.12 on the curve as fast as you can followed by 25 hollow snaps

Voimavääntö

(Vertailu 20.09.2012 http://www.crossfitlohja.com/voimavaanto/)

6 kierrosta:
- 3 x etukyykky 90/60kg
- 6 x L-leuka
Rauta lähtee lattiasta.

AMRAP 16 min

25 m Swim
10 Pull-ups (reunalle nousu)
10 Squat jumps
25 m Swim
10 Push-ups

Recommnded to do with partner

A.

Four sets of:

Single-Arm Kettlebell or Dumbbell Bench Press x 8 reps each @ 2012
Rest 2 minutes

B.
Five sets for max reps of:
30 seconds of Ring Dips
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Alternating Dumbbell Snatch
Rest 90 seconds

Run 800m,
30 TTB,
Run 400m,
20 TTB,
Run around the Box,
10 TTB.