WOD

Find your Snatch 1rm of the day in 20min
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Find your Clean & Jerk 1rm of the day in 20min

Lepo
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Syökää ISO pihvi tänään! Maanantaina alkaa 1rm testailu ja sitä iloitteulua kestää perjantaihin saakka
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Open-Gym 1000-1400
Open-Gym 1800-2000

WOD

WORKOUT 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.

Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.

For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment)

WOD

DELOAD

EMOM 10
1x Snatch @ 2/3 1rm
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3 rounds for time of:

Run 400m
6/4 Muscle-Ups
12 KB Swings 32/24kg

Lepo
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Open-Gym 1600-2000

WOD

DELOAD

Back Squat 4×5 @ 60%
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5 rounds for total time of:

5 Power Snatches @ 60% 1rm Power Snatch
10 Box Jumps 24″
15 Burpees

Work:Rest 1:1 between rounds.

You can do this workout with a partner.

WOD

Find your 1rm Turkish Get-Up
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For time:

Row 1000 m
200 reps of 2-4 movements of your choice
Run 1000 m

Pick one of your favorite movements, but one goat/weakness as well. Create your own pattern.

Nyt alkoi sitten palauttava eli DELOAD viikko. Harjoitukset pidetään kevyehkönä koko viikon ajan.
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WOD

Skills:
Kipping/Knees to Elbows
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3 rounds FOR QUALITY of:
20m Walking Lunges 2/3 1rm Snatch
15-12-9 Strict Pull-Ups
15-12-9 Box Jumps 30/24″

Aim for perfect execution of the movements.

Lepo
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Open-Gym 1000-1400
Open-Gym 1800-2000