16.10.2017

Tiistai

DSC_0702

Pull Up Practice


Wod:

3Rounds
3min on, 3min off
400m Run
10 Wall Ball
Amrap T2B

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

15.10.2017

Maanantai

P5300225

Voima:
1RM Block Pull

4RM Front Squat
-Then 4×4 90%

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

14.10.2017

Sunnuntai

P6100228

Open Gym kello 13-15

13.10.2017

Lauantai

DSC_0467

In teams of 3:
*0-10min
120 Thruster
120 Pull Up
*10-20min
Find teams max total in Clean & Jerk
*20-30min
800m Run
50 Synchro Burpees
*30-40min
Find teams max total in Back Squat
*40-50min
Amrap Row/AB

Lähdöt:
10.00/11.30

12.10.2017

Perjantai

P6100121

Voima:
5x Max reps Strict Pull Up 15/10kg

Wod:
5 Rounds
400m Run
25 Wall Balls
-Rest 30s between rounds

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

11.10.2017

Torstai

DSC_0663

Voima:
3×3 Squat Clean
3×3 Clean Pull

Partner Wod:

7x1min on, 1min off
20 Deadlift
20 Hang Power Clean
20 Front Squat
40 Push Up
-60/42,5kg

Mobility

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

10.10.2017

Keskiviikko

DSC_0409

Kneeling Press 1RM

3 rounds

5 Shoulder Press
5 Strict Ring Dip
50 DU
10 Push Press
10 Kipping Ring Dip

Lähtöajat:

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

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