Open 17.5

10 rounds:

9 Thruster (42,5/30kg)
35 DU

Ohje: tämä harjoitus on tarkoitus tehdä mahdollisimman nopeasti. Skaalaa tarvittaessa painoa ja tuplanarujen määrää.

Kuntopiiri

3 kierrosta
15-20 ttb
Yhdenkäden yhden jalan mave 15+15 DB
Sivutaivutus 15+15 KB/DB
Jalkojen mobi

A.
Every minute, on the minute, for 20 minutes:
Minute 1 – Kettlebell Goat Bag Swings x 10 reps @ 2011
Minute 2 – Tempo Push-Ups x 10 reps @ 1111
Minute 3 – Alternating Reverse Lunges with KBs x 10 reps @ 2011
Minute 4 – Supine Ring Rows x 10 reps @ 1111

B.
For time:
10 Burpees
20 Russian Kettlebell Swings
9 Burpees
18 Russian Kettlebell Swings
8 Burpees
16 Russian Kettlebell Swings
…and so on down to…
1 Burpee
2 Russian Kettlebell Swings

http://opexfit.com/june-13-2014/

A. emom – FS @20X0 2-3 65% of 1rm – 8mins speed focus

B. Squat Clean build to a max
https://www.wodconnect.com/workouts/clean-1rm

C1. thruster 8-10; rest 10sec build per set
C2. T2B amrap – 1; rest 3mins x 3

+

3 rounds for time
20 chin ups
20 wall balls 20/14# 10/9′ target

Notes:
– speed focus lower weight if not holding tempo
– go for something if feeling it for SC
– start tough and make small builds on thruster
– record time and how many times you break for 3 rounds

AMRAP 20 min:

5 push ups
10 sit ups
15 squats

A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 4 reps @ 90+%
Rest 2 minutes between sets.

A.
Three rounds of:
Back Squat x 10 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 10 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds
Increase loads from those used on May 11, 2015.

B.
For time:
Run 800 Meters

immediately followed by…

Five rounds of:
12 Push-Ups
12 Box Jump-Overs

immediately followed by…

Row 1000 Meters

A.
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 3011
Rest 30 seconds between legs, rest 60 seconds after
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Supine Ring Row x 10-12 reps @ 2111
(get as horizontal as possible)

B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 200 Meters
10 Alternating Single-Arm DB Snatches
20 Jumping Lunges

EMOM for 7:00 – 2 T&G Power Clean & Push Jerks: begin at 60% of 1rm Power Clean & Push Jerk and add weight each minute to a near maximal double, no misses

1,8km Run
20 ring dips
30 thrusters
40 pull ups
50 sit ups
40 pull ups
30 thrusters
20 ring dips
1,8km run