12.09.2018

Torstai

P6091923

Gymnastics:
HS walk practice

WOD:
20min amrap
10 Strict pull up
20 Push up
30 V-up
40 KBS 24/16kg

Mobility

11.09.2018

Keskiviikko

P5241556

Push:

5×2 Split jerk

WOD:
12min amrap
12 Thruster 42,5/30kg
1 Legless rope climb

10.09.2018

Tiistai

P4071121

Gymnastics:
A. 4x10s Tuck pull to invert
B. 4x10s False grip ring hang
C. 3×10 Strict toes to bar

WOD:

3 Rounds
30 Box jump
20 Hang power clean
10 Bar over burpee
-52,5/35kg

09.09.2018

Maanantai

P6091953

Squat:
6×4 Front squat

Accessory:
4×15-20 Good morning
2×50 Goblet squat

07.09.2018

Lauantai

P6091767

WOD:
Part 1
EMOM 5, 5 tng power clean
EMOM 5, 3 tng power clean
Every 30s for 5min, 1 power clean
EMOM 5, 5 tng power clean

Part 2
3 rounds
25 bar over burpees
10 bar MU

Part 3
7 Rounds
35 DU
7 KBS 32/24kg
5 strict ring dip

-5min rest between parts

06.09.2018

Perjantai

P6091937

Pull:
6×4 Deadlift

WOD:
15min Amrap
200m Run
10 Front squat 60/42,5kg
15 Pull up

05.09.2018

Torstai

P4101378

Snatch:

5×2 Hang squat snatch

WOD:

3 Rounds
30 Wall ball
15 Power snatch 42,5/30kg

Mobility

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