Sunnuntai 22.10.2017

WOD

Back squats 10 sets of 3. One set every 3:00. As heavy as form allows. Try to go heavier than last week.

Lauantai 21.10.2017

WOD

8 minutes to complete:

30-20-10 reps of:
Kettlebell C&J 32/24kg
Calories row

Rest 2 minutes

8 minutes to complete:
30-20-10 reps of:
Toes to bar
Wallball shots 20/14lb

Perjantai 20.10.2017

WOD

With partner AMRAP in 20 minutes:
2000m row (200m sets)
300 sit-ups (sets of 15)
100 Synchro burpees
ME HSPU

Torstai 19.10.2017

WOD

Mobility
1000-1100
1700-1800

___


Build up to a heavy complex of 
1 Clean + 1 Front squat + 2 jerks

Keskiviikko 18.10.2017

WOD

For time:
21-15-9 CTB pull-ups
42-30-18 Kettlebell snatch 24/16kg

TC: 12 minutes

Tiistai 17.10.2017

WOD

With partner 2 rounds for time:

10 Thrusters 60/40kg
10 Box jumps 20”
10 Thrusters 70/45kg
10 Box jumps 24”
10 Thrusters 80/50kg
10 Box jumps 30”

You go, I go.
TC: 20 minutes.

Maanantai 16.10.2017

WOD

EMOM for 10 minutes:
20/15 calories row

EMOM for 10 minutes:
10 Burpee box jump over 24/20”

EMOM for 10 minutes:
15 KBS 32/24kg

Sunnuntai 15.10.2017

WOD

AMRAP in 15 minutes of:
10 Pull-ups
10 Toes to bar
20m Front rack walking lunge with one 20/10kg DB.

Lauantai 14.10.2017

Sali kiinni remontin takia!

Perjantai 13.10.2017

WOD

Back squat 8 sets of 4. One set every 3:00. As heavy as form allows. Try to go heavier than last week