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

6 x 5 min Amrap
3 min rest in between

A.
12 Wall balls
15 med ball-pushups
20 med ball-thrusters

B.
12 kb swings
15 kb snatches
20 kb sumo deadlifts

C.
12 pullups
15 ttb
20 sec hang hold

D.
12 cal row
15 Burpees over rower
20 splitjumps

E.
12 hspu
15 situps
20 handstand hold

F.
1 rope climb
20 air squats
30 du's

Penkki 3x4x87,5%
Dippi 5x5-15
Vipunostot sivuille käsipainoilla 3x12-20
Vipunostot eteen levypainolla 3x12-20

Kyykky 3x2x95%
"Squat walkouts" 3-5x100-120% (näihin aina varmistajat!!!)
Istumaannousut jalat suorana 5-10x10 (räjähtävä)
Lisäpainolankku (raskaita pitoja!!!)