Arkisto | lokakuu 2017

WOD
30min Emom
1. hang power clean x8
2. russian twist x20
3. front squat x8
4. DU x50
5. fw roll x3
6. rest

8min emom
odd: 2KB DL x12
even: Push press x10

3 rounds for time
DL x8
2KB/DB push jerk x8
T2B x8
box jump x8 61/75cm

Lepo/Mobility
MObbailut 17.00

PartnerWOD
”I GO, YOU GO”
10rds
15 DU
10 Air Squat
Then
20rds
Row or Assault Bike 10/7cal
4 Burpee
Then
30rds
3 C2B
6 Box jump
Then
40rds
1 Power Clean (70/50kg)
3 WB

HSPU

WOD
Death by thruster

Lepo/rästi/mobility
Mobility 7.30 & 18.30

Kb carry 1.8km
Run 1.8km
Du x 100
Row 500

Ulkovarustus!

Find 5rm OSH in 8 min

Rest 3 min

Find 3rm snatch balance in 8min

Rest 3min

Find 2rm hang snatch in 8min

Rest 3min

Find 1rm squat snatch

EMOM 30min

1.min KB Swing 10

2.min Goblet Squat 10

3min. Single arm KB Jerk 5+5

4.min KB Snatch 5+5

5min TGU 1+1

Lepo/Mobility/rästi

Mobbailut 17.00