Arkisto | maaliskuu 2017

Skills
Deficit hspu, find 3rm
Hig box jump

WOD
Box jump 20-15-10-5
Hspu 12-9-6-3

WOD
Bear Complex
7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 rounds – work up to your max load!

Lepo/Mobility
Mobbailut 7.30&18.30

team wod
2-4henk/joukkue
1 tekee, muut huilaa

30min amrap
burbee x100
wall ball x100
push up x100
sit up x100
pull up x100

Strenght
DL 3×10

WOD
5rds
40s work/ 20s rest
bike/row calories
Viivajuoksu
Du

Shoulder Press 3-3-3-3-3

WOD
FOR TIME
30 HSPU
15 Pull Up
30 S2OH (20/15kg)
3 Rope Climp
30 Push Up
15 Ring Row

Lepo/Mobility
Mobbailut/Open 11.00

HS Walk

WOD
10 rds
8m HS Walk
10 KB Swing
15 Sit Up

Front Squat
5-3-2-1-1-2-3-5

WOD
Tabata
Jumping Lunge

Pistol Squat

WOD
”Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups