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

16.09.2018

Maanantai

PC160438

In teams of 2:
100 Double kb deadlifts
100 Double kb front squats
100 Double kb shoulder to overheads
100 Double kb thrusters

14.09.2018

Lauantai

P6091970

WOD:
Part 1
20 Back squat
2 Mile run
20 Back squat 100/70kg

Part 2
5 Rounds
50 DU
15 Hang power snatch 35/25kg

Part 3
50 Box over burpees

-5min rest between parts

13.09.2018

Perjantai

P6091830

Pull:
5×4 Deadlift

WOD:
3 Rounds
200m Run
15 T2B
3 Squat clean
-100/70kg

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