Arkisto | toukokuu 2018

”Nancy”
5 rounds:

400 m run
15 overhead squat 95/65lbs or 42.5/30kg

12min Emom
Front Squat x8
C2B/pull up 6-12
handstand 20-40s
rest

21-15-9
push press
box jump

Every 80s 9rnds
Power clean x3

4rnds for time
Deadlift 12, 10, 8, 6
push up 12, 10, 8, 6
Ring row 12, 10, 8, 6

Lepo/rästi/mobility/open doors

Open doors 12.00-16.00
Open/rästi 16.00-17.00
Mobility/open 17.00-18.00
Advanced/open 18.00-19.00

Vesitornilla portaat

Strength
thruster 5×5

For Time
Thruster x20
Power snatch x15
Power C&J x10
squat snatch x5

Lepo&Mobiliy
Mobbailut 7.30&18.30

WOD
10rnds for time
run 150m
kb snatch x20
t2b x10

12min Emom
Front Squat x8
sit up x15-20
HSPU 5-10
rest

3rnds for time
air squat x50
DU x100

Every 90s 8rnds
Power clean x5

3rnds for quality
strict pull up 6-12
DB/KB shoulder press 8+8
hollow position 30s-60s