27.08.2018

Tiistai

P5241580

Gymnastics:

A. 4x10s tuck pull to invert
B. 4x10s false grip ring hang
C. 3×10 strict toes to bar

WOD:
4 Rounds
15 Deadlift
12 Hang power clean
9 Bar over burpee
-60/40kg

26.08.2018

Maanantai

P6091832

Squat:
8×4 Front squat
3×12 Cyclist squat

Pull:
3×12 Pendlay row

25.08.2018

Lauantai

P6091953

WOD:
Part 1
In 9:30 row 2000m + amrap c2b

Part 2
In 9:30 perform
100 v-ups
25m hs walk
amrap HSPU

Part 3
200 air squats
EMOM 5 ring rows

-5min rest between parts

23.08.2018

Perjantai

P5241576

WOD:
4 Rounds
20 Box step overs 24/16kg
15 Box jumps
20 Single arm shoulder to OH 24/16kg

22.08.2018

Torstai

P6091930

Gymnastics:
HS walk practice

WOD:
20min amrap
5 ring pull up
10 clapping push up
15 split jump

Mobility

21.08.2018

Keskiviikko

P5151393

Snatch:
Find heavy 2+2 db squat snatch

EMOM 20

A. 10-15 DB power clean
B. 10-15 T2B
C. 60 DU
D. 20-40 steps OH walking lunge

20.08.2018

Tiistai

P6091751

Gymnastics:
EMOM 15
A. 10 Ring support swing
B. 10 HS weight transfer drill
C. 15 Straddle leg lifts
D. Rest

WOD:
10min amrap
5 HSPU
5 Double db/kb thruster