18.02.2019

Tiistai

WOD:

100 DU

30 C2B

50m oh walking lunge 22,5/15kg

30 C2B

100 DU

18.02.2019

Maanantai

Squat:

6×3 back squat

3×10 zercher squat

16.02.2019

Lauantai

WOD:

Part 1 you go I go 7 rounds for each

5  burpee box jump overs
10 pull-ups

-5min rest-

Part 2

1RM sumo deadlift

-5min rest-

Part 3

200 wall balls
400 single unders

14.02.2019

Perjantai

WOD:
3x5min amrap
10 back rack reverse lunges
10 hang power clean
-1min rest between sets
-60/42,5kg

Squat:
Find a heavy set of 5 front squat

14.02.2019

Torstai

WOD:
30-20-10
DU x2
DB hang c&j 22,5/15kg
Box jump

Mobility

12.02.2019

Keskiviikko

Pull:
5×3 weighted chin-up

EMOM 20:

A. 20/15 cal row
B. 20/15 push-up
C. 20/15 cal row
D. 10 bench press 85/60kg

11.02.2019

Tiistai

Snatch:
4×5 squat snatch

WOD:
21-15-9
Power snatch
Bar over burpee
-52,5/35kg