29.01.2018

Tiistai

P6100239

“Mary”

20min Amrap
5 HSPU
10 Pistol Squats
15 Pull Ups

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

28.01.2018

Maanantai

P1040731

Voima:
Every 30s for 10min
1 Power Clean & Jerk

Heavy set of 3 Back Squat
*Then 3×1 with 3RM

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

26.01.2018

Lauantai

P1040741

In teams of 3:
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
-One is doing full round
-One keeps rower going
-One is resting

Lähdöt:
10.00/11.30

25.01.2018

Perjantai

P1040690

Deadlift:
Heavy 6
*Then 2×10 85%

Wod:
21-15-9
Wall Ball x2
C2B

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

24.01.2018

Torstai

DSC_0340

Voima/Tekniikka:

Find heavy set of
Push Press + Push Jerk + Split Jerk

Wod:

4min Amrap
50 DU
12 Jerk 60/42,5kg
-2min rest-
4min Amrap
50 DU
10 Jerk 70/47,5kg
-2min rest-
4min Amrap
50 DU
8 Jerk 80/52,5kg

Mobility

Lähdöt:

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

23.01.2018

Keskiviikko

DSC_0090

Power Clean:
6x
1 Power Clean + 1 Hang Power Clean

Wod:
21-15-9
Power Clean 60/42,5kg
Ring Dip

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

22.01.2018

Tiistai

PC160399

Wod:
20min Amrap
10 T2B
20 Box Jump
30 Squat

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

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