27.12.2018

Torstai

P6091937

WOD:
30min amrap
1 hang power clean
2 front squat
3 c2b
4 push up
5 deadlift
6 alternating stationary lunge
7 box over burpees
8 kbs
9 pull-up
10 t2b
11 thruster
12 HSPU
-70/47,5kg
-12 days of christmas style

21.12.2018

Lauantai

P5241576

WOD:
50min amrap with partner
70 Wall ball
60 Pull-ups
50 KBS 24/16kg
40 Push-ups
30 Box jumps
20 Deadlifts 125/85kg

20.12.2018

Perjantai

P5300326

WOD:
21-15-9
Hang squat clean
Ring dip
-70/47,5kg

19.12.2018

Torstai

P5151415

WOD:
2 Rounds with partner
4-3-2-1min row, ski, assault bike

Mobility

18.12.2018

Keskiviikko

P5311726

WOD:
4 Rounds
100 DU
20 Burpee box overs 75/60cm

17.12.2018

Tiistai

PC180518

Squat and pull:
2×3 Back squat
2×5 Sumo deadlift

Accessory:

3×8-12 Sumo stance good morning

17.12.2018

Maanantai

WOD:
4 Rounds
15 Push press
16 Alternating front rack lunges

-5min rest-

4 Rounds
15 Push press
16 Alternating front rack lunges

-5min rest-

4 Rounds
15 Push press
16 Alternating front rack lunges
-52,5/35kg