Arkisto | maaliskuu 2018

Pari WoD
You go, i do
5rnds
Kb swing x22 (24/32)
Box jump x22
Run 400m
burpee x22
Wb x22

”Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Lepo/Mobility
Mobbailut 7.30&18.30

on the min 3rnds (27min)
thruster 10
bar over burbee 10
run 2rnds (salissa)
thruster 8
bar over burbee 8
run 2rnds (salissa)
thruster 6
bar over burbee 6
run 2rnds (salissa)

Skills/Strenght
pull up/c2b/MU

WOD
10min amrap
pull up/ctb x10/bar mu x5
DU 30-60
bear crawl 20m
sit up 10-20

Lepo/MObility
Mobbailut 17.00

WORKOUT 18.5
Complete as many reps as possible in 7 minutes of:

3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

45KG/29KG

STRENGTH
Overhead squat 6×3

Wod
21-15-9
OHS
Pull up

Lepo/rästi/mobility
Mobility 7.30 & 18.30

EMOM 8min
1 Clean

WOD
For Time
30 Clean-and-Jerks (135/95 lb)
+ every begining minute
3 Front Squat