Huomio muuttunut aikataulu aiemmasta postauksesta.
Monday
Establish 1RM HBBS
Metcon:
4 rounds for time
9 HBBS @ 50% of todays 1RM
400m run
1 min rest between rounds
Tuesday
3 sets:
0:30 ME pull ups
0:30 rest
0:30 ME T2B
0:30 rest
0:30 ME HSPU
0:30 rest
(STRICT as long as possible)
Metcon:
3 rounds for time
15 hang power snatch 35/25kg
200m double plate carry
50 double unders
Wednesday
Establish 1RM front squat
Metcon:
18 min amrap
18 wallballs
14 KBS 24/16
400m run
finish the last run even if the time ends
Olympic basic: Snatch + Overhead squat
Thursday
WOD (S)
“FIGHT GONE BAD”
5 rounds, 1 min per station, 1 min rest after full round
1: wallballs
2: sumo deadlift hipull 35/25
3: box jumps
4: push press 35/25
5: row for calories
Olympic basic: Snatch + Overhead squat
Friday
Deadlift: every 2:30 for 15 mins
8 x 50%
8 x 50%
6 x 60%
6 x 60%
4 x 70%
4 x 70%
Metcon:
3 rounds for time
10 burpees
20 jumping back squats 20/15
40 double unders
10 burpees
20 pull ups
40 double unders
cash out: 30 hang squat clean to thruster
Saturday
TEAM WOD 11:00, open doors 12-14
Sunday
Open doors 14-16
Oly 2.0:
Strength:
1) 30 minutes to establish 3RM push jerk (unbroken sets prefered, no rest in front rack position)
2) 1 x ME unbroken push jerks @ 75% of 3RM established in 1)
Accessories:
3×20 sit ups, 3×20 back extensions