Keskiviikko

WOD:

3-2-1 rope climb

6-4-2 squat snatch

-85/55kg

Tiistai

Pull:

5×5 deficit deadlift

WOD:

21-15-9

deadlift

ring dip

-100/70kg

Maanantai

WOD:

4x4min amrap

400m run

12 chest to bar pull-up

max reps power clean 85/55kg

-4min rest between amraps

Lauantai

Partner WOD:

Part 1: 400m run + 10 ground to OH. I go, you go until both have 5 rounds

Part 2: 3 rounds, 400m run + 30 wall balls + 30 box jumps

Part 3: 800m run

Perjantai

Open 19.5

Torstai

Technique:

Chest to bar pull-up

Find max height single leg box jump in 40 jumps

Mobility

Keskiviikko

WOD:

6 rounds

28 wall balls

14 t2b

7 ohs 60/42,5kg

-5min rest after 3 rounds-