28.06.2018

Perjantai

P6091749

Gymnastics:
3 Rounds
A. Max reps strict pull-up
B. Max reps strict ring dip
C. Max reps gymnastics crunches

Wod:
5min on, 2,5min off
10 DB Snatch 22,5/15kg
15 Wall Ball
5 Box Jump 75/60cm

27.06.2018

Torstai

P5231491

Clean & Jerk:
3-position clean + 1 jerk

Wod:
12 power clean & jerk
Rest 30 seconds
10 power clean & jerk
Rest 30 seconds
8 power clean & jerk
Rest 20 seconds
6 power clean & jerk
Rest 20 seconds
4 power clean & jerk
Rest 10 seconds
2 power clean & jerk
-60/42,5kg

Mobility

26.06.2018

Keskiviikko

P6091816

EMOM 12
A. 20 Hollow arch swing
B. 10 Headstand weight trasfer
C. 10 Candlestick roll-up with medball

20min Amrap

400m Run
Max reps Pull-Ups

25.06.2018

Tiistai

P6091751

PartnerWOD:
2 Rounds
5 Power Clean
10 Back Squat
10/7 Cal Row
-92,5/60kg
-5 Sets for each (10 rounds total)
-One completes 2 rounds, one rests

25.06.2018

Maanantai

P6091947

Squat:
5×10 Front Squat

Deadlift:
3×8 Romanian Deadlift

21.06.2018

Perjantai – Sunnuntai

P6091830

Hyvää juhannusta! Sali kiinni!

20.06.2018

Torstai

P4101353

Deadlift:
1RM Sumo Deadlift
3×5 Deficit Deadlift

Huomio, tänään ei ole mobilityä!