Tiistai 02.09.2014

WOD

Push Press 3×3. Heavy sets!
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COMPARE TO 28.02.2014

Jack

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24″), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP, Rebecca Voigt 13 rounds + 5 PP (85lb, 1 pood, 24″), Stacey Kroon 10 rounds + 3 KB (85lb, 1.5 pood, 24″), Kim Malz 10 rounds (80lb, 1 pood, 24″).

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Maanantai 01.09.2014

WOD

5x Snatch 2-pos. Floor & above knee. Heaviest possible.
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EMOM 10
3 Power Snatch @ 60% 1rm
5 Bar Facing Burpees

Sunnuntai 31.08.2014

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

Lauantai 30.08.2014

WOD

Deadlift 5×5 @ 75%
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”Diane”

21-15-9 reps of:
225-pound Deadlifts
Handstand Push Ups

Perjantai 29.08.2014

WOD

Find your MAX Squat Clean & Jerk triple in 15minutes
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”The Airforce WOD”

For time:

  • 20 Thrusters
  • 20 Sumo deadlift high pulls
  • 20 Push jerks
  • 20 Overhead squats
  • 20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

Torstai 28.08.2014

Rest day
__________
Open-Gym 1630-1800
Yoga For Mobility 1800-2000
Muistakaa varata 25 euroa käteistä mukaan Joogaa varten. Maksetaan suoraan ohjaajalle.

Keskiviikko 27.08.2014

WOD

5x Stationary Lunges 5/5. AHAP
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3 rounds for time:
20 Front Squat 60/40kg
10 Chest To Bar Pull-Ups

Tiistai 26.08.2014

WOD

Muscle-Up Progressions
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4 Rounds for time:
7 Muscle-Ups
50 Air Squats

Maanantai 25.08.2014

WOD

5x Power Snatch + 5 Push Press BTN. As heavy as possible.
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Buy in: 400m Run

21-15-9
KB Snatch Right 24/16
KB Snatch Left
Burpee

Cash Out: 50 DU

Sunnuntai 24.08.2014

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