17.11.2017

Lauantai

P6100086

Wod:
-0-10min-
3 Rounds
20 Front Squat 60/40kg
20 Push Up

-10-20min-
Find heavy single hang power snatch

-20-30min-
3 Rounds
30 KBS
30 Steps walking lunges

-30-40min-
Find heavy single hang squat snatch

-40-60min-
Go as far as you can in the ladder
5 DU
10 Burpees
10 DU
10 Burpees
15 DU
10 Burpees
Etc. keep adding 5 DU each round

16.11.2017

Perjantai

P6100190

Voima:
4 Rounds
5 Weighted Pull Up
10s Rest
30s Amrap Strict Pull Up

Wod:
10 Rounds 90s on, 30s off
A. 250/220m Row + Amrap Burpee
B. Amrap 12 Deadlift, 9 Hang Power Clean, 6 Jerk
-60/40kg

Lähdöt:
6.30/7.30/15.00/16.00/17.00/18.00

15.11.2017

Torstai

P5300363

Find max in 3-stop Snatch

Wod:

7min Amrap
2-4-6-8-10…
OHS 60/40kg
T2B

Mobility

Lähtöajat:
Wod: 6.30/7.30/11.00/16.00/18.00
Mob: 17.00/19.00

14.11.2017

Keskiviikko

P6100098

Voima:

4 Rounds
5 Shoulder Press
10s rest
30s amrap Jerk
-2min rest

Wod:
30-20-10
KBS 24/16kg
Box Jump
Burpee

Lähdöt:

6.30/7.30/11.00
16.00/17.00/18.00/19.00

13.11.2017

Tiistai

P5300457

Wod:
6 Rounds
A.
18/15 Cal Row
20 Pull Ups
B.
18/15 Cal Row
20 Power Snatch 42,5/30kg
-New round starts every 5min

Lähtöajat:
6.30/7.30/11.00
16.00/17.00/18.00/19.00

12.11.2017

Maanantai

P5300235


Voima:

1RM Back Squat

Heavy set of 2 Front Squat
*Then 3×2 90%

Lähtöajat:

6.30/7.30/11.00
16.00/17.00/18.00/19.00

10.11.2017

Lauantai

P6100232

In teams of 3:

-0-10min-
1500m Row
Amrap Burpees
-10-20min-
1RM Front Squat (Teams total)
-20-30min-
Amrap Wall Balls
*Two must hang from pull-up bar
-30-40min-
1RM Jerk (Teams total)
-40-50min-
Amrap Power Clean & Jerk 50/35kg

Lähtöajat:
10.00/11.30

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