Perjantai 21.07.2017

WOD

Build up to a heavy double of shoulder press in 12 minutes.

AMRAP in 12 minutes:
6 Clean and jerks 60/40kg
12 CTB pull-ups

Torstai 20.07.2017

WOD

5 Rounds for time:
12 OHS 50/35kg
30/25 calories row / 30 KBS 24/16kg
60 Double-unders

*Alternate between rowing & KBS each round

Keskiviikko 19.07.2017

WOD

Sumo deadlift 5×3
AHAFA. Rest 3-4 minutes between sets.

Accessories:
4 rounds:
10/side weighted box step-ups
10-15 strict toes to bar / knee raise
Rest 1 min between sets. AHAFA.

Tiistai 18.07.2017

WOD

3 rounds, every 10:00 min:

Run 800m
50 Wallball shots 20/14lb
25 KBS 24/16kg

Maanantai 17.07.2017

WOD

For time:
30 HSPU
30 Front squats 60/40 kg
30 HSPU
30 STOH 60/40 kg
30 HSPU
30 Squat clean and jerk 60/40kg

Sunnuntai 16.07.2017

WOD

21-15-9 reps for time:
Deadlift 125/80kg
Burpee box jump 24/20”
Run 400m after each round

Lauantai 15.07.2017

WOD

Back squat 5 sets of 5+
AHAFA. Rest 3-4 min betseen sets.

Perjantai 14.07.2017

WOD

Partner WOD, TBA on the whiteboard!

Torstai 13.07.2017

WOD

Push press 5 sets of 3+
AHAFA. Rest 3-4 min between sets.

Accessories:
3 rounds:
10/side windmills. AHAFA
5/side 1-arm ring-rows
1 min plank holds

Keskiviikko 12.07.2017

WOD

5 rounds for time:
50 double-unders
20 CTB pull-ups
200m run
1 legless rope climb