07.10.2018

Maanantai

P6091731

Squat:
Find a heavy set of 2 front squat
4×2 Pause front squat
1x Max reps narrow stance back squat

05.10.2018

Lauantai

P6091751

WOD:
Part 1
4 Rounds
8 Power clean
8 Front squat
8 Jerk
-75/52,5kg

Part 2
50 Burpee box jump
50 Ring dip

Part 3
500m Row
-5min rest between parts

04.10.2018

Perjantai

P6091985

Deadlift:
Find a heavy set of 3
3×8 Deadlift row

WOD:
15-12-9
Thruster 60/42,5kg
C2B

03.10.2018

Torstai

P6092014

Ring muscle-up practice

“Nate”
20min amrap
2 Ring muscle-up
4 HSPU
8 KBS 32/24kg

Mobility

02.10.2018

Keskiviikko

P5251671

Gymnastics:
Handstand practice

3 Rounds
Max reps wide grip strict pull-ups
Max reps weighted push-ups
Max reps weighted sit-ups

01.10.2018

Tiistai

P4071239

Snatch:
5×3 Hang squat snatch

EMOM 20
A. Row for max distance
B. 6 bar over burpees + 3 hang squat snatches

30.09.2018

Maanantai

P6091754

Squat:
Find a heavy 3 front squat

3×3 Tempo front squat

1x Max reps back squat 75% of the heavy 3 fs

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