06.02.2018

Keskiviikko

DSC_0823

Clean:

1 Squat Clean every 20s for 20 reps

Wod:
10min Amrap
20 Steps Walking Lunges
15 Double DB/KB Power Cleans
10 HSPU

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

05.02.2018

Tiistai

P1040715

Wod:
10 Rounds
6 Clean & Jerks 60/42,5kg
8 Burpees
10 T2B
-New round every 3min

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

04.02.2018

Maanantai

P1040642

Snatch:
1 Power Snatch every 45s for 15min

Back Squat:

Heavy 2
*Then 3×1 @2RM

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

02.02.2018

Lauantai

PC160399

60min Amrap

27 Box Jumps
20 Burpees
11 Squat Cleans 65/45kg
2 Rope Climbs

Lähdöt:
10.00/11.30

01.02.2018

Perjantai

PC160438

Voima:
Deadlift heavy 5
*Then 2×10 85%

12min EMOM
A. 40s Double KB/DB OH Walking Lunge
B. 40s Wall Ball
C. 40s HS Walk

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

31.01.2018

Torstai

P6100214

Voima:
5×3 Behind the neck Jerk

Wod:
3 Rounds
10 Pull Ups
10 Front Squat 70/50kg
10 Burpees

Mobility

Lähdöt:

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

30.01.2018

Keskiviikko

P1040661

Voima:

3×3 Hang Squat Snatch

Wod:

15min with partner
A. 15 Burpee Box Jumps + 9 Hang Snatches
B. Amrap Cal Row

Lähdöt:

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

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