02.10.2017

Tiistai

DSC_0340

Pull Up Practice

Wod:
3 Rounds
3min on, 3min off
30 DU
10 Thruster 35/25kg
10 Burpee Over Bar

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

01.10.2017

Maanantai

DSC_0219

Voima:
Find a heavy set of 8 Good Morning

3×15 Deadlift

EMOM 10
2 Back Squat

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

30.09.2017

Sunnuntai

P6100228

Open Gym kello 13-15

29.09.2017

Lauantai

P6100094

Wod:
800m run
50 thruster 60/42,5kg
50 box jumps 60/50cm
800m run
100 push-ups
100 V-Ups
800m run
50 OHS 60/42,5kg
50 Burpees
800m run
100 DU
100 steps wl lunges 24/16kg

Lähdöt:

10.00/11.30

28.09.2017

Perjantai

DSC_0168

4 Rounds of:

5 Strict C2B
8 Bench Press 85/55kg
12 Kipping Pull-Ups
15 HSPU
-1min rest between rounds

Lähtöajat:

6.30/7.30
15.00/16.00/17.00/18.00

27.09.2017

Torstai

DSC_0874

EMOM 8:
4 Front Squat 65%
10 V-Ups

Wod:
100 Wall Balls
-Every time you break do 10 T2B

Mobility

Lähtöajat:
Wod: 6.30/7.30/11.00/16.00/18.00
Mob: 17.00/19.00

26.09.2017

Keskiviikko

P6100095

Voima:
1RM Shoulder Press

3x amrap Shoulder Press 80% + amrap Push Press

Alternating with partner for 10min:

10 Strict Pull Up
10 Push Up

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

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