Arkisto | huhtikuu 2018

10min EMOM
Clean & Jerk
*start 60% 1rm

Superset 4rnds
Deadlift x8
Wall ball x15-30 unbroken
*rest 2min between rounds

Lepo/MObility
Mobbailut 17.00

Teams of three
*rest 1min after amrap
*1 go, 2 rests

4min amrap
powler push

4min amrap
rope climb

4min amrap
ski calores

4min amrap
toes to rings

Strenght
OH squat 5×5

7min amrap
DU x20
Front squat x5
Power clean x1

10min EMOM
A run 150m
B KB hang snatch 6+6

*rest 3min

For time
run 1.8km
5rnds
run 150m
KB snatch 6+6

Hspu skills
Box hspu 3×3-5
hs sholder shrug 3×10
handstand 3x 20-30s
hspu kipping/strict 3×5-10

WOD
10-8-6-4-2
Hspu/push up
burpee box jump

Strenght
10min EMOM
Clean & Jerk x1

WOD
Supersarja 3rnds
Front rack lunge 8+8
strict pull up 6-12
*rest 2min between rounds

Lepo/Mobility
Mobbailut 17.00

Pari WOD
you go, igo

”Kelly”
5 rnds for time
Run 400 meters
30 box jump
30 Wall ball

Snatch 1RM

WOD
”Baseline”
Row 500m
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups