24.09.2018

Tiistai

P5241553

Push:

5×3 Split jerk

WOD:

8min amrap
5 Jerk
10 Deadlift
15 Bar over burpees
-60/42,5kg

23.09.2018

Maanantai

P6091760

Squat:

Find a heavy 3 front squat

3×3 tempo front squat

1xmax reps back squat 70% of heavy 3 front squat

22.09.2018

Lauantai

P6091788

PartnerWOD:
Part 1
3000m row
100 bench press 60/42,5kg

Part 2
2 Rounds
35 partner deadlifts 180/120kg
20 synchro burpees over the bar

Part 3
150 partner wall balls

20.09.2018

Perjantai

P6091816

Technique:
Kipping pull-up

WOD:
16min amrap
1 Mile run
Amrap “Cindy”

19.09.2018

Torstai

P5241624

Gymnastics:
EMOM 15
A. 10 Medium amplitude ring swing
B. 10 HS weight trasfer
C. 10 straddle leg lifts
D. Rest

WOD:
75 T2B
75 KBS

Mobility

18.09.2018

Keskiviikko

P4050975

Clean:

5×3 Squat clean

WOD:
15min Amrap
1 Power clean
3 HSPU
5 Wall ball
*use the squat clean weight from earlier

17.09.2018

Tiistai

P6091817

Gymnastics:

Max reps wide grip strict pull up
Max reps weighted push up
Max reps weighted sit up

WOD:

10min Amrap
30 DU
20 DB snatch

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