sprinter steps x 20
(https://wodconnect.s3.amazonaws.com/uploads/comment_upload/image/798/sprinter-steps.jpg)
hollow hold x 20s
hollow rocks x 20
glute bridge x 20
hollow body bridge hold x20s
(https://wodconnect.s3.amazonaws.com/uploads/comment_upload/image/797/hollow-body-bridge.jpg)

30s/30
40s/40
50s/50
60s/60

15 min cap

http://opexfit.com/june-11-2014/

A1. Press @12X1; 5, 4, 3, 2, 1; rest 90sec
A2. wtd chin up 5, 4, 3, 2, 1; rest 90sec

B. emom – 12min
odd – PC x 1/SJ x 4 55-65% of 1rm pc and sj
even – CTB chin up 6-8

+

8min amrap 80-90% effort
TGU 1.5/1pd alt hands per rep
+

Row 2k every 500m increase average pace last 500m 97% effort

Notes:
– press is 2sec pause in rack not TnG
– wtd chin up is omni grip
– focus on form for the SJ take your time choose weight that is perfect form
– smooth pace on TGU work maintain same pace throughout
– record total time for Row

http://opexfit.com/june-10-2014/

A. emom – 20 min
odd – PS TnG x 3 moderate perfect form
even – 40 DU

B. emom – 18 min
odd – KBS 2pd/1.5pd russian 8-12
even – FLR on rings 30sec

C. emom – 16 min
odd – PC TnG x 5 60-65% of 1rm perfect form
even – burpee over the bar 8-10

Notes:
- focus on form and keeping movement fluid (choose weight to achieve this)
- PC TnG work should be sustainable and smooth
- burpees will get heart rate up focus on the PC breathing while tired

http://opexfit.com/june-9-2014/

A. back squat @40X1; 3, 3, 2, 2, 2; rest 3mins

B. emom – 14mins
odd – 6-8 T2B
even – Row 12cals

+

Row 500m 90% aero pace
rest walk 2mins x 8
rest 4mins after the 4th row

Notes:
- focus on tempo for squat
- focus on breathing during the emom work
- goal is same pace every row
- if pace drops by more than 2sec terminate the set

http://opexfit.com/june-6-2014/

A. emom – back squat @20X1 2-3 55% + accommodating resistance – 8mins speed focus

B. snatch build to a tough single

C1. SC x 1/FS x 8; rest 10sec
C2. 15-20 CTB chin ups; rest 3mins x 3

+

50 wall balls 20/14# 10/9′ target
rest 3mins
50 wall balls 20/14# 10/9′ target
rest 3mins
50 wall balls 20/14# 10/9′ target

Notes:
- chains or bands for A
- go for something if feeling it for snatch
- build per set for C1
- record time and how sets were broke for wall balls

A: Exc Pull Up 5-7rep@32X1 x 4 set

A.
Every 3 minutes, for 15 minutes (5 sets):
Seated Shoulder Press x 6-8 reps @ 2111
Use the time between sets to stretch calves and hip flexors.

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Russian Kettlebell Swings

If you don’t have strict handstand push-ups yet, modify this to a L-Seated Strict Dumbbell Press with a weight that will be challenging to get 10 unbroken reps on the first set.

WOD
A) In teams of 2 persons:
2000m Rowing for time.
Row as hard as possible, and change as often as you need.

B) AMRAP 10 minutes
2-4-6-8-10-12-14-16...reps of:
Ground to overhead w/ Bumper plate (heavy)
Knees to Elbows
Burpees

*First 2 repetitions on all three exercises, then 4 repetitions on all three and continue as high on the ladder as possible within 10 minutes.

COOL DOWN
Couch stretch- 2 minutes on each side

http://opexfit.com/april-18-2014/

A. Clean and jerk build to a max

B. 90sec max MU

+

1k row for time

Notes:
– testing
– take your time on the clean and jerk build to true max
– 90sec MU test record total reps
– 1k is all out record times

4 rounds for time of:

• 95-lb. sumo deadlift high-pulls, 10 reps
• 95-lb. push presses, 10 reps
• 95-lb. back squats, 20 reps