14.02.2018

Torstai

DSC_0154

Alternating EMOM 30
A. 5 T2B + 10 Box Jump
B. 3 Squat Clean & Jerks
-add weight every 3 rounds

Mobility

Lähdöt:
Wod: 6.30/7.30/11.00/15.30/17.30/18.30
Mob: 16.30/19.30

13.02.2018

Keskiviikko

DSC_0253

Voima:
5RM Shoulder Press
*Then 5 Rounds
5 Shoulder Press
5 Strict Pull Up

Wod:

150 DU
30 Thrusters 20/15kg
15 Pull Ups

Lähdöt:
6.30/7.30/11.00
15.30/16.30/17.30/18.30/19.30

12.02.2018

Tiistai

P1040664

Snatch:
3-position snatch
*Then 3×1 80-90%

Wod:
5 Rounds
20 Hang Power Snatch 35/25kg
10 Burpee Box Jump

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

11.02.2018

Maanantai

PC180537

Voima:
3x(5×1) Back Squat
3x(5×1) GHR

Lähdöt:

6.30/7.30/11.00
15.30/16.30/17.30/18.30/19.30

10.02.2018

Lauantai

DSC_0253

Open 17.1

10 DB Snatch
15 Burpee Box Jump
20 DB Snatch
15 Burpee Box Jump
30 DB Snatch
15 Burpee Box Jump
40 DB Snatch
15 Burpee Box Jump
50 DB Snatch
15 Burpee Box Jump
-22,5/15kg

Lähdöt:

10.00/11.00/12.00

08.02.2018

Perjantai

P5300340

Voima:
4RM Deadlift

Wod:
30-20-10
Wall Ball
Ring Dip

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

07.02.2018

Torstai

PC160417

Voima:

5×2 Behind the neck Jerk

Wod:
In 3min, complete
3 Rounds
6 C2B
6 Thruster 40/30kg

In 3min, complete
3 Rounds
7 C2B
5 Thruster 50/35kg

In 3min, complete
3 Rounds
8 C2B
4 Thruster 60/40kg

In 3min, complete
3 Rounds
10 C2B
2 Thruster 70/45kg

Mobility

Lähdöt:
Wod: 6.30/7.30/11.00/15.30/17.30/18.30
Mob: 16.30/19.30

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