23.11.2017

Perjantai

DSC_0973

Voima:
4 Rounds
5 Weighted Pull Up
10s rest
40s amrap Strict Pull Up
-2min rest between rounds

Wod:
10 Rounds, 90s work, 30s off
A. 250/220m Row or 15/12cal Bike + amrap DU
B. 20 DB Snatch + amrap OH Walking Lunges

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

22.11.2017

Torstai

DSC_0702

Find max in 1-Stop Squat Clean

In teams of 3:
300 Wall Balls
*1 team member has to be in plank hold for the reps to count

Mobility

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

21.11.2017

Keskiviikko

P6100190

Voima:
4 Rounds
5 Shoulder Press
10s rest
40s amrap Jerk
-2min rest

Wod:
10min Amrap
5 Strict Pull Up
10 Push Up
15 Thruster 20/15kg

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

20.11.2017

Tiistai

DSC_0103

Wod:
6 Rounds
15/12 Cal Row
10 Power Clean 60/42,5kg
10 Pull Up
-New round starts every 5min

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

19.11.2017

Maanantai

DSC_0570

Voima/Tekniikka:
1RM Front Squat

3-stop Squat Clean

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

17.11.2017

Lauantai

P6100086

Wod:
-0-10min-
3 Rounds
20 Front Squat 60/40kg
20 Push Up

-10-20min-
Find heavy single hang power snatch

-20-30min-
3 Rounds
30 KBS
30 Steps walking lunges

-30-40min-
Find heavy single hang squat snatch

-40-60min-
Go as far as you can in the ladder
5 DU
10 Burpees
10 DU
10 Burpees
15 DU
10 Burpees
Etc. keep adding 5 DU each round

16.11.2017

Perjantai

P6100190

Voima:
4 Rounds
5 Weighted Pull Up
10s Rest
30s Amrap Strict Pull Up

Wod:
10 Rounds 90s on, 30s off
A. 250/220m Row + Amrap Burpee
B. Amrap 12 Deadlift, 9 Hang Power Clean, 6 Jerk
-60/40kg

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

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