http://opexfit.com/may-30-2014/

A. emom – HSC TnG x 2-3 60% of 1rm – 6mins

B. SC build to a tough single in 10mins
https://www.wodconnect.com/workouts/clean-1rm

+

3sets
20 wall balls 20/14# 10/9′ target
amrap -2 T2B
rest 2mins

+

15, 12, 9, 6, 3 for time
SC 135/95
ring dip

Notes:
- HSC work on speed under bar and out of squat
- go for something if feeling it for SC
- unbroken wall balls goal
- record time for workout

http://opexfit.com/may-27-2014/

A. EMOM – 16 min
odd – HPC x 2 moderate weight (wave load)
even – 7 T2B

B. EMOM – 14 min
odd – DL TnG x 2-3 moderate same loads throughout
even – 2-3 MU

C. EMOM – 12 min
odd – 8 PS TnG 75/55#
even – 10 burpees AFAP

Notes:
- weights can go up and down on HPC – probably 50-70% 1RM depending on form
- same loads across for DL, work on load and breathing
- last EMOM is conditioning based sets – get breathing rate up and show control

http://opexfit.com/may-19-2014/

A. back squat @30X1; 2-3×5; rest 3mins

B. Weighted Chin Up cluster 5. 4. 3. 2. 1; rest 20sec between reps/ rest 3mins x 2

C. Close Grip Bench Press @30X1; build to a max
https://www.wodconnect.com/workouts/bench-press-1rm

+

5, 4, 3, 2, 1 for time 80-90% effort
Wall Walk
Squat Clean 225/135#
Rope Climb 15′

Notes:
– build per set for BS
– shoulder width on grip pronated (pull-up grip)
– 16-18″ apart for CGBP build per set
– “grinder” pace on 5, 4, 3, 2, 1

Partner WOD:
A) Run around the Box
B) 10-15 Wallball + 5-10 TTB

Raakarive + Etukyykky + Raakatyöntö
2+2+2 60% max
2+2+2 65% max
3 x 2+2+2 70% max

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Tempaus:
tankojumppaa, 50%x2, 60%x2, 70%x1, 80% x1, 85%x1, 90%x1, ( 93%1 ) 95%1 , 98%1, 100%1

Ykköstä saa yrittää kuinka monesti vain. Pyrkikää kuitenkin ottamaan kolme kisanostoa. Jos jää hampaan koloon niin välissä voi ottaa sille tekniikan alueelle joka ei toimi harjoitusnostoja ja tehdä uuden lähetymisen ykköseen.

Start up(14)
stretch 4 mins

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

3rds(8)
4 push ups
6 squat therapy
8 sec v-sit

Metcon/Metcon-comp(19)
5rds
5 ft squats 115/75-*165/105
100m run
7 sh 2 oh 115/75-*165/105
100m run
9 pull ups/*strict

box squat(15)
5x1-climb

Finisher
2 min couch stretch
2 min chest opener
40 v-ups

Welcome back....

MVMT PREP
Handed hip openers
Banded shoulder depressions
KB weighted ankle MOB
Cossack SQ X 10/

Scap Pull Ups
1/4 Pull Ups X 10

10mins

SKILL - Tactical Frog & DBL KB SUMO DL
Tactical Frog Stretch 2 mins
DBL KB SUMO SQ 2 sets of 10
shoulders set down and back
hips loaded and create tension during hinge
8 mins

STRENGTH 2 - GLUTE STRENGTH - 10 RM setting
SUMO BB DL - 6, 8, 10, 10 *increase lbs to find REAL 10 RM
ALT DBL DB OH press 6/, 8/, 10/, 10/ *increase lbs to find REAL 10/ RM
AB Mat Diagonal Roll out 6/, 6/, 6/, 6/

3:30mins X 4

18mins

SPINTERVALS - it's been too long... ;)

2ppl at a time
15s MAX work : 60 - 90s REST/wait

0.03 @ 75% - 80%
0.06 @ 85% - 90%
1 X thru

0.06 Sprints @ 95% - 100%
Rest while rest of class goes
Dynamic Sprint warm ups as you wait - don't sit or stand still....
Record Speeds every time - TAKE NOTES - Result is slowest speed

14mins

MVMT PREP

Floor Work

Bullet Proof Shoulders
Beast Wave Unload X5
3mins

Dynamic
Clock Counting Up for Dynamic Warm Up, including, but not limited to :
Leopard Crawl
Bear Walk
Ladder Drills
A, B, C March/Skip Drills
Green Banded forward, Backward, Side pulls
Broad jumps
12 mins

15 mins

4, 3, 2, 1... GO

Stations listed in order of flow :

STATION A : HOLD & RUN
DBL DB ARMS EXT LEG LOWER (15lbs - 35lbs)

Curve

STATION B : STEP & SKIP
Box Ups w/ plate
SKIP
use station to aid in log jams, if needed

STATION C : HOP & ROW
Hurdle Hop w/ sprawl & fast feet (2 set up)

ROW

Partners are both to complete DISTANCE on machines before moving to next STATION, tagging one another once distance is completed.
Goal is to complete ROUNDS 1 - 4.

FIRE DRILL
Run Fire Drill BEFORE starting Rounds For TIME
Clock set for 25s ON : 10s OFF X 6 (4mins)

DISTANCES PER ROUND
ROUND 1 : 100m ROW/RUN (0.07) / SKIP (100 jumps)
ROUND 2 : 200m ROW/RUN (0.12) / SKIP (200 jumps)
ROUND 3 : 300m ROW/RUN (0.18) / SKIP (300 jumps)
ROUND 4 : 400m ROW/RUN (0.25) / SKIP (400 jumps)

*BONUS ROUND 5 : 500m ROW/SKI/RUN (.31)

GOAL REPS PER ROUND take break if you finish your reps, if you don't.... MOVE ON

ROUND 1 : 15 (total hops & per leg)
ROUND 2 : 20 (total Hops & per leg)
ROUND 3 : 25 (total hops & per leg)
ROUND 4 : 30 (total hops & per leg)
*BONUS ROUND 5 : 35 (total hops & per leg)

25mins

35mins (5mins explain & set up, 4mins Fire Drill)