12.03.2018

Tiistai

P1040642

Snatch:

Find a heavy set of 3 Squat Snatch

Wod:
5 Rounds
50 DU
5 Squat Snatch 75/52,5kg

Lähdöt:

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

11.03.2018

Maanantai

PC180518

1RM Back Squat

*Then max reps at 85%

Lähdöt:

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

09.03.2018

Lauantai

PC160462

Open 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

Lähdöt:

10.00/11.00/12.00

08.03.2018

Perjantai

P1040664

Muscle Snatch:

Find a heavy set of 5

Power Snatch:

Find a heavy set of 3

Squat Snatch:

Find a heavy single

Lähdöt:

6.30/7.30/15.00/16.00/17.00/18.00

07.03.2018

Torstai

P1060794

Clean:
Find a heavy set of 5 Power Clean

Interval:

5x500m Row
-Alternate with partner

Mobility

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

06.03.2018

Keskiviikko

PC160399

Muscle Up practice

Wod:

7min Amrap
Russian KBS 24/16kg
-every time you break perform 7 Burpee Box Jumps

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

05.03.2018

Tiistai

P6100239

Jerk:

5 Sets
2 Push Jerk + 2 Split Jerk

Wod:

15min Amrap
3 Jerk 60/42,5kg
6 C2B
9 Squats

Lähdöt:

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

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