04.02.2019

Maanantai

Squat:
1RM wide stance back squat
*then 3×3

Accessory:
4×15 good morning

31.01.2019

Perjantai

WOD:
4 Rounds
A. 30-50 DU
B. 10-15 single arm db bench press
C. 10-15 single arm db reverse fly
D. Amrap strict pull-ups

30.01.2019

Torstai

WOD:
In teams of 3, you go, I go
5 Rounds
60m shuttle run 10+10m
10 power snatch 35/25kg
10 plate burpees 20/15kg

Mobility

29.01.2019

Keskiviikko

Pull:
5×3 Strict pull-up

WOD:
21-15-9
Power clean & jerk
Ring dip
-50/35kg

28.01.2019

Tiistai

WOD with partner:
2k row
Then 2 rounds of:
30 sit-ups
15 thrusters 60/42,5kg
30 t2b
15 db thrusters 22,5/15kg

27.01.2019

Maanantai

Deadlift:
5×3 Deficit deadlift

With partner:
3 Rounds
5 sumo deadlifts
10 glute ham raises
15 back extensions
20+20 single arm bent rows

26.01.2019

Lauantai

“ANDRE”
With partner do 1442 air squats
After 200 reps do 2 ball clean
After 400 reps do 1 ball clean
After 600 reps do 20 ball clean
After 800 reps do 19 ball clean
After 1000 reps do 2 ball clean
After 1200 reps do 1 ball clean
After 1400 reps do 20 ball clean
After 1442 reps do 19 ball clean

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