Technique drills, working up to a two rep max weight.

B.
Five rounds for time of:
5 Power Snatches (115/75 lbs)
10 Overhead Walking Lunges (115/75 lbs)
30 Double-Unders

A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 80-95%
Build over the course of the 10 sets.

http://opexfit.com/may-21-2014/

A. push press x 1/split jerk x 1; build this complex to a max in 10mins

B. emom – 12mins
odd – DB push press @10X2 tough x 4-5
even – MU + 5 ring dips

C. pendlay row @20X1; 6-8×4; rest 2mins

+

4 sets tough effort
8 thrusters tough build per set
6 burpees AFAP
Assault Bike 20sec all out
rest 4-6mins

Notes:
– warm up to 40% of push press max before starting clock
– DB push press is touch and go at shoulders with 2 sec pause in top lock out each rep.
– work on kipping the dips from the start of the emom
- Pendlay Row https://vimeo.com/49707412
– AFAP (as fast as possible)
– 4 sets are all out record rest times

http://opexfit.com/may-20-2014/

A. snatch from high blocks build to tough single in 10mins

B. emom – snatch pull x 1/hang power snatch x 1/OHS x 1 – 8mins

+

50 TGU 1.5/1pd alt hands per rep

Notes:
– warmup to 50% of 1rm before starting 10min clock
– keep weight low enough to be perfect form
– smooth pacing on the TGU record time keep PERFECT FORM over speed

Partner WOD
Buy In: 100 KB Swings 24/16kg

Then:
60 Pullups
(partner must be in hanging hollow)
60 Push Press 42,5/30kg
(Partner holds Handstand hold)
60 Weighted Box Step-ups (front rack) 42,5/30kg 61/51cm (Partner wall sit)
60 Pushups (HR)
(Partner in plank-position)
60 Deadlifts 102,5/70kg
(partner Hollow hold)

Buy out: 100 MedBall Situps

5 rounds for time of:

• 15 kettlebell swings, 2 pood
• 15 deficit push-ups, hands on 25-lb. plates
• Run 400 meters

WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!

Henkka iskettää Karjalan Kovimmassa viikonlopun pitäkee peukkuja ja olkee hengessä mukana! Ensi kesänä meidän urheilijoita on siellä paljon enempi :)

“666” – Six times, six movements, six reps

In teams of 2

quality working 6 rounds

Dumbbell Clean & Jerk x 6 reps each arm
Box Step-Ups with Dumbbells x 6 reps each leg @
Dumbbell Floor Bench Press x 6 reps
Dumbbell Snatches x 6 reps each arm
Single-Arm Dumbbell Row x 6 reps each arm
Stiff Legged Dumbbell Deadlift x 6

200m farmers carry
200m front rack carry
200m overhead carry