28.09.2018

Lauantai

P6091776

Partner WOD:
Part 1
I go, you go
5 Rounds
10 Hang power cleans
10 Thrusters
-60/42,5kg

Part 2
5 Rounds
400m Run
15 Synchro bar facing burpees

Part 3
150 Medball cleans

27.09.2018

Perjantai

P4071207

Pull:
Find a heavy set of 3 deadlift
3×8 Romanian deadlift

WOD:
4 Rounds with partner
5 Weighted pull-ups
10 Double kb paused front squat
15 Hip extensions
20 Hanging leg raises

26.09.2018

Torstai

P4101378

Gymnastics:
Ring muscle up practice

A. 4x15s tuck pull to invert
B. 4x15s false grip ring hang
C. 3×12 strict toes to bar

Tabata hollow rock

Mobility

25.09.2018

Keskiviikko

P6091905

“Barbara”

5 Rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
-3min rest between rounds

24.09.2018

Tiistai

P5241553

Push:

5×3 Split jerk

WOD:

8min amrap
5 Jerk
10 Deadlift
15 Bar over burpees
-60/42,5kg

23.09.2018

Maanantai

P6091760

Squat:

Find a heavy 3 front squat

3×3 tempo front squat

1xmax reps back squat 70% of heavy 3 front squat

22.09.2018

Lauantai

P6091788

PartnerWOD:
Part 1
3000m row
100 bench press 60/42,5kg

Part 2
2 Rounds
35 partner deadlifts 180/120kg
20 synchro burpees over the bar

Part 3
150 partner wall balls

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