Torstai 21.09.2017

WOD

For time:
100/80 calories row
200 KBS 16/12kg
300 Double-unders

Timecap: 21 minutes.

Keskiviikko 20.09.2017

WOD

Push press 5 sets of 3. AHAP! Go every 4:00

For time: 50 thrusters 42,5/30kg

Tiistai 19.09.2017

WOD

7 rounds for time:
3 Deadlifts 150/100kg
6 Weighted pistols, alternating legs. 20/10kg DB.
9 Toes to bar

Timecap: 18 minutes.

Maanantai 18.09.2017

WOD

5 rounds for time:
10 KB snatch, L 24/16kg
10 KB snatch, R 24/16kg
10 KB STOH, L 24/16kg
10 KB STOH, R 24/16kg
Run 200m

Sunnuntai 17.09.2017

WOD

5 minutes to complete:

15-12-9 reps of:
Power clean 70/45kg
Bar over burpees

Rest 2 minutes

5 minutes to complete:

12-9-7 reps of:
Squat clean 70/45kg
Bar over burpees

Rest 2 minutes

5 minutes to complete:

9-7-5 reps of:
Cluster 70/45kg
Bar over burpees

Perjantai 15.09.2017

WOD

AMRAP in 18 minutes of:
5 Snatches 70/45kg
10 CTB pull-ups
15 Box jumps 24/20”

Torstai 14.09.2017

WOD

Back squat 5 sets of 3. AHAP! Go every 4:00

Keskiviikko 13.09.2017

WOD

EMOM for 30 minutes:

1: 20/15 Calories row
2: ME Toes to bar
3: Rest

Tiistai 12.09.2017

WOD

Push press 5 sets of 5. AHAP! Go Every 4:00.

Maanantai 11.09.2017

WOD

5 Rounds for time:
5 Deadlifts 150/100kg
10 Box jumps 30/24″