10 min AMRAP
10 thrusters 40kg/30kg
20 m waiterswalk 20kg/10kg

WOD 140902:

1) 5X1 Clean from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed

2) 5X1 Jerk from blocks – work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Cleans (full) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00

Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.

1b) 3X1:30 ME Strict HSPU – rest 2:00

Conditioning

For time:

100′ HS Walk

5 rounds of-

15 Burpee Box-Overs 24/20″
15 KB Swings 32/24kg

100′ HS Walk

100` to 30 metrów.
10 metrów to tor do sledów - zazwyczaj rozstawiam tam pachołki.
Swingi rosyjskie.

3 RDS:
1:00 ME Push-up HR
1:00 ME SDLHP 40/25
1:00 ME WBS 9/6
1:00 ME Burpee
1:00 Rest

2 RDS:
2:00 10 Squat Clean 50/35 + ME TTB
2:00 Rest
2:00 10 Squat Clean 50/35 + ME WBS 9/6
2:00 Rest
2:00 10 Squat Clean 50/35 + ME Row (cal)
2:00 Rest

Wod: (tehty 6.11.13)

2 rounds of:
2 min. walking lunges 10/20kg overhead
2min. CTB
2min. pushups

30s. rest

4 rounds of:
1min. ring row
1min. sumodeadlift highpull 40/50kg
1min. DU

On the min for 15 minutes:
*5 Deadlift
*20 Du

800 m run
40 air squat
40 kettle bell swing
40 ring row
40 push up

For load
OHS 3-3-3-3
Push press 3-3-3-3

14m käsilläkävely
50 DU
3X3 Turkkilainen
40min LAATUA

1 MU
5 RV
2 MU
4RV
3 MU
3 RV
4 MU
2RV
5 MU
1 RV
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