Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 push ups
6 squat therapy
8 sec v sit

Metcon/Metcon-comp(11)
240 single unders
120 lunges
60 push ups

bench/strict(10)
3x5

goat work(7)

Finisher
2 min hip distraction
2 min shoulder distraction
50 hip raise

"EMOM" 45 min, 3 min/station

• 3 min ROW
• 7 RKB Swings + 3-5 Box Jumps
• 30 Single Unders, 2 TGU
• Cindy: 5 Pullups, 10 Pushups, 15 Squats
• 50m Farmer's Walk + 30'' Hollow Hold

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Work at 75-80 % effort. There should be no need to stop and rest.

Clean&Jerk
5-5-5-5-4-4-4-4-3-3-3-3
All touch and go lifts.
5's with 60%
4's with 70%
3's with 80%
2 min rest between the sets.
Scale down the weights by 10% if it feels way too heavy

In 40 minutes with partner:

800m Run
80 T2B
50 Power clean 80/56kg
600m Run
80 Pull-ups
50 Thrusters 60/42kg
400m Run
200 DU
Rest of the time row for distance.

21-15-9

Pick 2 movements and have fun

Ohje: valitse kaksi liikettä, ja tee niillä vuorotellen toistot 21-15-9. Voit tehdä harjoituksesta kovan intensiteetin tai sitten taitoharjoituksen tai voimaharjoituksen, riippuen päivän kunnostasi ja vireystilastasi

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