18.03.2019

Tiistai

WOD:

4 Rounds

25 push press 42,5/30kg

15 bar facing burpees

25 abmat sit-ups

18.03.2019

Maanantai

Pull:

Find a heavy single banded deadlift

Then 3×3 banded deficit or banded block pull

 

Accessory:

3×10 hip thrusters

3×10 lying leg raises (weighted)

14.03.2019

Perjantai

Open 19.4

13.03.2019

Torstai

Technique:

Muscle-up practice

Find max height box jump in 40 jumps

Mobility

12.03.2019

Keskiviikko

EMOM 20:

A. 4 box over burpees + amrap double-unders

B. 5 tng power snatch 60/42,5kg

11.03.2019

Tiistai

Amrap 20:

10 strict pull-ups

20  push-ups

30 wall balls

11.03.2019

Maanantai

Pull:

5×5 deficit deadlift

Squat:

3×5 pause front squat

Accessory:

3 rounds with partner

30s single arm bent over rows R

30s single arm bent over rows L

1min lying leg raises

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