25.04.2018

Torstai

P6100119

EMOM 30
A. 3 heavy Front Squats
B. 2 Rope Climbs
C. 200m Run

Mobility

24.04.2018

Keskiviikko

P4040859

Muscle Up Practice


5 Rounds

30 DU
10 Ring Dip
10 Thruster
10 Push Up
10 Burpee
-1min rest between rounds

23.04.2018

Tiistai

DSC_0253

Sumo Deadlift:

Build to a heavy 2×6

Pull Up:

Weighted Pull Up 3×6

22.04.2018

Maanantai

P1040716

Hang Clean & Push Jerk:

Find a heavy single
*Then 3×1 80-90%

10min Amrap
3-6-9-12..Etc.
Power Clean & Jerk
Bar Over Burpee
-60/42,5kg

20.04.2018

Lauantai

P4071152

“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
-Weight Vest 9/6kg

19.04.2018

Perjantai

P4071239

Wod:
6 Rounds, go every 5min
A. 400m Run + 10 Power Clean & Jerk
B. 20 Cal Row + 15 Burpees over the rower
-60/42,5kg

18.04.2018

Torstai

P1040690

EMOM 30
A. 15 Wall Ball
B. 15 Box Jump
C. 200m Run

Mobility

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