Keskiviikko 23.07.2014

DELOAD WOD

Death by Thrusters 42,5/30kg

1st minute 1 Thruster
2nd minute 2 Thrusters
3rd minute 3 …
4…4… so on…

Continue as long as you are able to perform the prescribed reps within the minute.

Tiistai 22.07.2014

DELOAD WOD

”Chelsea”
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

Maanantai 21.07.2014

DELOAD WOD

”Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Sunnuntai 20.07.2014

Rest day
__________
Open-Gym 1000-1400 ja 1800-2000

Lauantai 19.07.2014

WOD

Jerk Balance 5×3 AHAP
__
Clean + 2 Jerk @ 85% x 5
__
AMRAP in 7min of:
3 Thrusters 42,5/30kg
30 Double Unders
6 Thrusters
30 DU
9 Thrusters
30 DU
12 … 15 … 18 … 21 …

Perjantai 18.07.2014

WOD

5×2 Tall Snatch AHAP
__
5×3 Snatch Balance AHAP
__
EMOM 9: 3 Ft. Squat @ 65%
SPEED!

Torstai 17.07.2014

Rest day
__________
Open-Gym 1600-1800
Työntötekniikka 1800-1915
Open-Gym kahdeksaan saakka

Keskiviikko 16.07.2014

WOD

Weighted Pull-Up 3rm in 15 minutes
__
AMRAP 20
400m run
2 Rope Climbs
MAX REPS UB Handstand Push-Ups

Score HSPU’s separately each round. If you break the HSPU set (or fail/fall from the wall) you must start over from the 400m run. One HSPU set per round.

Tiistai 15.07.2014

WOD

Rope climb technique
__
5 rounds for max reps in each:
1min Row (calories)
1min Burpees
1min Double unders
1min rest

Maanantai 14.07.2014

WOD

Deadlift 5×3 @ 85%
Rest 3min between sets
__
For time:
1000 m Row
100 m Weighted Walking Lunge, 20 kg sandbag
10 Bear Complexes 135 / 95 lb.

The Bear Complex is:
Power Clean, Front Squat, Push-Press, Back Squat, Push-Press (from behind the head)
Compare to 02.08.2012