24.01.2019

Perjantai

WOD:
6 Rounds, new round every 5min
A. 400/350m row
B. 25 OHS + 15 bar over burpees
-45/30kg

23.01.2019

Torstai

Clean:
5×3 Deficit power clean

WOD:
30 hang power clean
30 box jump
90 DU
30 wall ball
30 shoulder to oh
-50/35kg

Mobility

22.01.2019

Keskiviikko

Pull:
1RM strict pull-up

WOD with partner:

21-15-9
Deadlift 100/70kg, 120/80kg, 140/100kg
HSPU

21.01.2019

Tiistai

WOD:
3 Rounds, 6min on, 2min off
7 Thrusters
7 Pull-ups
7 Bar over burpees
A. 35/25kg B. 40/30kg C. 50/35kg

21.01.2019

Maanantai

3RM wide stance good morning
*work back down with sets of 6 each weight you tried before

4×10 Zercher squat

18.01.2019

Perjantai

Pull:
6×3 Ring pull-up

WOD:
5 Rounds, new round every 4min
40s row
10 thrusters 50/35kg

16.01.2019

Torstai

P6091731

Squat:
1RM Back squat

Accessory:

4×10 Good morning (sumo)
4×8 Weighted sit-up

Mobility

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