Arkisto | elokuu 2017

Skill
Muscle up

Wod
Every 3 min for 15min
2-6 MU
10 Hang Power Clean (35/50kg)
20 WB

GO FAST!!

Strength
Deadlift
5×3
No touch and go. Re grip each lift

Wod
3 rounds
Run 300m
15 DL (100kg/70kg)

WOD
30min fot quality
WB x60
DU x60
Sit up x60
Kb swing x60
Row/AB 60cal

Lepo/rästi/mobility

Mobility 7.30 & 18.30

Strength
Buil to a heavy
Clean + hang clean + jerk
in 12 minutes

Crossfit Games Open WOD 13.4
7min AMRAP
3 Clean & Jerk
3 T2B
6 Clean & Jerk
6 T2B
9 Clean & Jerk
9 T2B
Continue this pattern until the time cap.

Wod salvosenmäellä.
Liukuvat lähdöt klo. 11-15.

WOD
5min emom
Thruster x3

5min emom
Thruster x2

5min emom
Thruster x1

3rnds for quality
Weighted sit ups x15
Russian twist x20
Leg rises x20

Lepo/rästi/mobility

Mobility 7.30 & 18.30

WOD
On the min for 40min
1. 12-14 walking lunge (2x db/kb)
2. 2-4 rope cliimb
3. 10-15 box jump
4. 45s row/AB
5. Rest
-same pace start to end

Snatch + Hang Snatch

WOD
12min Amrap
4 Bar MU
8 Squat Snatch
4 Bar over Burpee