Arkisto | tammikuu 2018

Find Heavy Complex of
6 DL
4 Hang Power Clean
2 Jerk

5rds Work 90s, Rest 90s
6 DB Snacth
6WB
6 Box Jump Over

Strength
OHS 5×3

11min Amrap
3 Power Snatch
6 OH Lunge
6 Bar facing burpee

start @40% todays heaviest weight
add 2,5-5kg every 2 rds

Lepo/rästi/kehonhuolto

Kehonhuolto 17.00

Rowing
Marathon rowing in teams

Clean
5-4-3
4-3-2
3-2-1

Lepo/Mobility
Mobbailutt 7.30&18.30

6min Amrap
5 pull Up
10 KB Swing
15 Sit Up

rest 3min

6min Amrap
6 Push Up
9 Back Squat 60/40
21 DU

rest 3min

21-15-9
Thruster 42,5/30
3-2-1
Rope Climp

Skills
Toes to bar

WOD
Every 3min for 15mins
Hspu x10
T2b x10
Wall ball x10

Strenght
Front squat 5-3-1+

WOD
3 rounds
work 30s/rest 20s
1. leg raises (lattialla)
2. Baxk extension
3. Lankku7superman