17.11.2018

Lauantai

P6092010

WOD:
3 Rounds
15 Thrusters
15 C2B

-5min rest-

3 Rounds
15 Steps stationary OH lunges
10 Power snatch

-5min rest-

3 Rounds
15 SDHP
15 S2OH
-40/30kg

15.11.2018

Perjantai

P6091923

WOD:
10x2min on, 1min off
A. 15 OHS + 15 box jumps + max distance row
B. 15 Burpees + 30 DU + amrap ring muscle up

14.11.2018

Torstai

P5251628

Technique:
Hang squat clean
Handstand push-up

5min core work

Mobility

13.11.2018

Keskiviikko

P1040637

Snatch:
1RM Power snatch

Open 13.1
17min amrap
40 Burpees
30 Snatch 35/20kg
30 Burpees
30 Snatch 60/35kg
20 Burpees
30 Snatch 75/45kg
10 Burpees
Amrap snatch 95/54kg

12.11.2018

Tiistai

PC180557

Squat and pull:
Find a heavy set of 5 back squat

Find a heavy set of 3 deadlift

2-3×10 back squat

12.11.2018

Maanantai

P6091812

WOD:
6min amrap
3-6-9-12..etc
C2B
Push press 50/35kg

-4min rest-

6min amrap
3-6-9-12..etc
HSPU
DB snatch 22,5/15kg

08.11.2018

Perjantai

P5311726

WOD:
6x3min on, 1 off
A. 10 c2b + 10 push ups + 20 squats
B. 7 deadlift + 7 hspu + 30 du
-125/87,5kg

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