Lauantai 27.05.2017

WOD

10 Rounds for time:
3 Squat snatches 65/42,5
15 Wallball shots 20/14lb

Accessory:
50 Strict toes to bar/knee raises. Split anyhow

Perjantai 26.05.2017

WOD

For time:

Run 1200m
Then 12 rounds:
4 Strict HSPU
8 CTB pull-ups
12 Air squats

Accessory:
15-20 min light smashing with lacrosse ball. Bottom of feet & hip flexors.

Torstai 25.05.2017

WOD

Back squat 10 sets of 3.

One set every 2:00. Choose a challenging weight

With partner:
4 rounds for time: 400m run
You go, I go.

Accessory:
4 rounds of:
8-12 1-legged deadlift (with DB’s)
3-5 High box jumps  

Keskiviikko 24.05.2017

WOD

EMOM for 36 minutes of
1. Burpees 10/12/14
2. Calories row 10/12/14
3. Burpees 10/12/14
4. Double-unders 30/40/50

Minutes 1-12: 10 burpees, calories and 30 DU.
Minutes 13-24: 12 burpees, calories and 40 DU
Minutes 25-36: 14 burpees, calories and 50 DU

Accessory:
15-20 min light smashing with lacrosse ball. Upper back, quads & hamstrings

Tiistai 23.05.2017

WOD

2 rounds for time:
50 Thrusters 40/30kg
50 Toes to bar

Maanantai 22.05.2017

WOD

10 Hang power cleans every 2:00 min

5 sets with 60/40kg
4 sets with 70/45
3 sets with 80/50
2 sets with 90/55
1 set with 100/60kg

Sunnuntai 21.05.2017

WOD

Press 8 sets of 4.

One set every 2:30. Choose a challenging but comfortable weight.
___
For time:
30/25 calories row
20 Burpee box jumps 30” box
30 Wallball shots.

TC: 6 min.

Lauantai 20.05.2017

WOD

AMRAP in 20 minutes:
400m run
ME Pull-ups

Accessory:
3-5 sets of 6 negative pull-ups. Descend as slow as you can.

Perjantai 19.05.2017

WOD

Snatch 8 sets of 4.
One set every 2:00. Choose a challenging weight!

Torstai 18.05.2017

WOD

7 minutes to complete:
Run 400m
ME HSPU

rest 3 min

7 minutes to complete:
Run 400m
ME ring-dips

rest 3 min

7 minutes to complete:
Run 400m
ME HR-push-ups

Accessory:
15-20 min light smashing with lacrosse ball. Bottom of feet & hip flexors.