20.03.2018

Keskiviikko

PC160438

Muscle Up practice

Wod:

15-12-9-6-3 reps for time of:
DB/KB hang clean and jerks
Weighted pull-ups

19.03.2018

Tiistai

PC180557

1RM Back Squat

Lähdöt:

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

18.03.2018

Maanantai

P5170043

Clean and Jerk:
Find a heavy set of Squat Clean + 2 Jerk
*Then 2×1 80-90%

Wod:
3 Rounds
15 Pull Up
12 Deadlift
9 Hang Power Clean
6 Jerk
-70/50kg

17.03.2018

Lauantai

P1040742

Open 18.4

Diane
21-15-9 reps of:
Deadlifts, 225 lb. / 155 lb.
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, 315 lb. / 205 lb.
50-ft. handstand walk after each set
-9min time cap

15.03.2018

Perjantai

P1040741

Wod:

4X4min amrap, 1min off
A.
21 Wall Ball
21 T2B
21 Jerk 42,5/30kg
B.
18 Wall Ball
18 T2B
18 Jerk
C.
15 Wall Ball
15 T2B
15 Jerk
D.
12 Wall Ball
12 T2B
12 Jerk

Lähdöt:

6.30/7.30/15.00/16.00/17.00/18.00

14.03.2018

Torstai

P1040701

Clean:

Find a heavy set of 3 Power Clean

Wod:

21-15-9
Burpees
Pull Ups

Mobility

Lähdöt:

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

13.03.2018

Keskiviikko

PC160481

Muscle Up Practice

Wod:
20min amrap
1 Muscle Up
3 HSPU
6 KBS 32/24kg

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

Pages:«12345678...424»