03.04.2019

Torstai

WOD:

50 abmat sit-ups

50 push-ups

50 t2b

25m hs walk

-5min rest-

25m hs walk

50 t2b

50 push-ups

50 abmat sit-ups

Mobility

02.04.2019

Keskiviikko

Amrap 5:

50 du

10 hang squat snatch 42,5/30kg

-3min rest-

Amrap 5:

40 du

8 hang squat snatch 50/35kg

-3min rest-

Amrap 5:

30 du

6 hang squat snatch 60/40kg

01.04.2019

Tiistai

Deadlift:

Find a heavy single squat stance deadlift

*then 5×5 deficit or block pull

Accessory:

Hip thruster heavy 5

*then 3×10

Pendlay row 3×8-12

31.03.2019

Maanantai

WOD:

15 squat clean 60/42,5kg

15 strict hspu

5 legless rope climbs

15 strict hspu

15 squat clean

-5min rest-

10 squat clean 85/55kg

20 kipping hspu

5 rope climbs

20 kipping hspu

10 squat clean

29.03.2019

Lauantai

WOD:

3 rounds

100 double-unders

20 strict hspu

5 legless rope climbs

20 strict hspu

100 double-unders

-5min rest between rounds

28.03.2019

Perjantai

10min amrap:

7 power snatch

14 ohs

21 bar over burpees

-42,5/30kg

27.03.2019

Torstai

WOD:

20m hs walk

9 squat clean

20m hs walk

9 squat clean

20m hs walk

9 squat clean

20m hs walk

-85/55kg

Mobility

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