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Monday

HBBS: every 2 min for 12 mins:
2 x 65%, 70%, 75%, 80%, 85%, 90%
then ME with fifth weight

Metcon:
4 rounds for time
12 wallballs
15 KBS 24/16
try to complete these unbroken, everytime you break a set do 3 burpees.

Tuesday

Deadlift week 2

Weighted pull ups 3×5

Metcon:
10 rounds for time
3 burpee box overs
6 T2B (scale to 10 sit ups)
9 air squats

Wednesday

Press week 2

KB press 3×8 (twohand, seated)

Metcon:

50 double unders
10 strict press 30/20
20 goblet lunges 24/16
10 strict press
20 goblet lunges
10 strict press
50 double unders

Thursday

Olympic: C&J complex, mobility&movement, special WOD 12:00.

Friday

Metcon:
27-21-15-9
Front squat 60/40
Abmat sit ups
Box overs
Burpees

Saturday

TEAM WOD 10:00

Sunday

#wodaamutsinkans klo 11-12, ilmottaudu wodconnetin seminaareissa!

 

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