Arkisto | heinäkuu 2018

Skills
bar MU

WOD
3x4min amrap (rest 2min)
run 150m
then amrap
3 MU/CTB/pull up
6 push up
9 air squat

WOD
Snatch 1rm

Every 3min, 4 rounds
Back squat x3
Shoulder press x6

Lepo/Mobility
Mobbailut 17.00

For Time
30 Walking Lunge steps
30 Pull Ups
30 Box Jumps
30 DB Snatch Alt.
30 Push Up
30 T2B
30 WB
30 SDHP
30 Push Press
30 cal Row

strength
Front rack KB step ups 4×8/side

WOD
3 rounds for time
run 400m
thruster 10-20-30
painot
M 60-50-40kg
N 40-35-30kg

Lepo/rästi/mobility
Mobility 7.30 & 18.30

“Holleyman”
30 rounds for time:

5 x wall ball
3 x handstand push-up
1 x power clean (100/70 kg). Scale to 85% of 1RM power clean.

Strength
4 rounds for max reps
Strict pull up
Strict (ring) dip

WOD
8min amrap
20kb swing
15 v-ups
10 push press
10m seal walk

10min emom
squat snatch x1
(start 65%)

every 3min, 4rnds
1. back squat x8
2. single arm db press 10/side

Lepo/MObility
Mobbailut 17.00