Lauantai 18.8.2018

WOD

Metcon (time)

”Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Timecap: 50 minutes

Perjantai 17.8.2018

WOD

Strength (load)
Floor press 5RM + AMRAP @ 90%

Metcon (quality)
EMOM for 20 minutes:
Odd: 3 Floor press
Even: 12 Renegade rows (6/6)

Accessory:
2 Rounds of:
25 Seated band pull
50 Band push-downs
*Light band

Torstai 16.8.2018

WOD

Weightlifting – Snatch
Mobility 1000 & 1700

Keskiviikko 15.8.2018

WOD

Metcon (reps)
AMRAP in 12 minutes of:
1..2..3..4..5.. Power Clean 80/50kg
15 Wallballs 20/14 after each set of power cleans.

Tiistai 14.8.2018

WOD

Strength (load)
Ft. Squat 5RM + AMRAP @ 90%

Metcon (time)
3 Rounds for time:
10 Ft.Squat 70/45kg
50 Double-unders

Timecap: 5 min

Accessory:
3-5 Rounds of:
10 Weighted box step-ups / Pistol squats
10 Heavy KBS

Maanantai 13.8.2018

WOD

Metcon (time)

With partner 10 rounds for time:
10 Pull-ups
200m run
*YGIG

Timecap: 35 min

Accessory:
3-5 rounds of:
15-20 Seated band pull
15-20 JM Press
3-5 Seated box jump

Sunnuntai 12.08.2018

WOD

Metcon (time)

For time:
30-20-10 reps of:
Thrusters 42,5/30kg
Box jumps 24/20″
30 DUs between rounds

Timecap: 12 minutes

Lauantai 11.08.2018

WOD

Metcon (quality)

EMOM for 20 minutes of:
1:) 1 Rope climb + 5-10 wallballs
2:) 10 DB snatch + 5-10 TTB
3:) 10m Weighted lunges + 5-10 burpees
4:) Rest

Perjantai 10.08.2018

WOD

TBA on the whiteboard!

Torstai 09.08.2018

WOD

Weightlifting – Clean & Jerk
Mobility