Arkisto | tammikuu 2015

Lepo/rästi/mobility
Mobility 12.00

HS Skills

WOD
21-15-9
Squat
Push Up
Sit Up

4×2 Squat Snatch+2 OHS
4×2 Clean + Jerk

WOD
EMOM 5min
High Hang Snatch
Hang Snatch
Snatch

EMOM 5min
3x Hang Clean

Ring Mu progressions

WOD
4rds
Ring Row 30
Push Press 30 (35/25)
Med.Ball Clean 30

Lepo/Mobility
Mobilityt 7.30/19.00

Skills
pull up skills

WOD
10min amrap
KB swing x40
air squat x40
box jump x40
DU x40

Front Rack Lunge
6x10m

WOD
6min AMRAP
Jumping Lunges 20
Sit Up 20
Push Up 20

Strenght
Push press 3×3
jerk 3×3

WOD
3rds.
Hs walk 20m
Run 200m
MU x2

Lepo/Mobility
Mobbaus 7.30&18.00

WOD
6min amrap
DL x3 (120/90)
Bar over burbee x8
sit up x15

rest 3min

8min amrap
DU x40
T2B x14

rest 3min

10min amrap
Power clean x10 (60/40)
pull up x10
Thruster x10 (60/40)
pull up x10