22.01.2019

Keskiviikko

Pull:
1RM strict pull-up

WOD with partner:

21-15-9
Deadlift 100/70kg, 120/80kg, 140/100kg
HSPU

21.01.2019

Tiistai

WOD:
3 Rounds, 6min on, 2min off
7 Thrusters
7 Pull-ups
7 Bar over burpees
A. 35/25kg B. 40/30kg C. 50/35kg

21.01.2019

Maanantai

3RM wide stance good morning
*work back down with sets of 6 each weight you tried before

4×10 Zercher squat

18.01.2019

Perjantai

Pull:
6×3 Ring pull-up

WOD:
5 Rounds, new round every 4min
40s row
10 thrusters 50/35kg

16.01.2019

Torstai

P6091731

Squat:
1RM Back squat

Accessory:

4×10 Good morning (sumo)
4×8 Weighted sit-up

Mobility

15.01.2019

Keskiviikko

P6091937

WOD:
4 Rounds for max reps of
1min dumbbell bench
1min strict pull-ups
1min t2b
1min rest

14.01.2019

Tiistai

P6091859

WOD:
3x5min on, 2min off
A.
10 Power snatch 35/25kg
30 DU
10 Bar over burpees
B.
10 Power snatch 40/30kg
30 DU
10 Bar over burpees
C.
10 Power snatch 45/35kg
30 DU
10 Bar over burpees

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