06.11.2018

Keskiviikko

PC180598

Squat and pull:

Back squat, build to heavy 5

Deadlift, build to heavy 3

Back squat 2-3×10

05.11.2018

Tiistai

P5231474

WOD:
15-12-9
Power snatch 60/40kg
Burpee ring muscle up
-3min rest-
12-9-6
Power snatch 75/52,5kg
Ring muscle up

04.11.2018

Maanantai

P6091751

EMOM 15:
A. 20/15 Cal row
B. 20 Burpees
C. 15 DB/KB thrusters

02.11.2018

lauantai

P6091970

WOD:
Death by every 2min
8 Burpee box jumps
8 Hang power snatches
8 Thrusters
-52,5/35kg

01.11.2018

Perjantai

P6091847

WOD:
6 Rounds, new round every 5min
A. 90s max effort row
B. 90s amrap 10 thrusters + 10 bar facing burpee
-42,5/30kg

31.10.2018

Torstai

P4101372

Pull:
Find a heavy single deadlift

WOD:
5 Rounds
5 Deadlift 70%/1RM
5m HS walk

Mobility

30.10.2018

Keskiviikko

P5151415

WOD:
14min amrap
60 Cal row
50 T2B
40 Wall ball
30 Clean
20 Muscle-up
-60/42,5kg

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