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Monday

2o mins to establish HBBS 10RM

Metcon:
in 10 minutes complete
40 T2B (scale to 40 v-ups or 60 sit ups)
40 thrusters 30/20
remaining time me burpees over bar
(Score: burpees)

Tuesday

Establish heaviest pull up

Strict pull up work: 5-4-3-2-1 (partner assisted)

Metcon:
30 pull ups
20 push ups
30 KBS 24/16
20 push ups
30 KB snatch (alternating)

Wednesday

Front squat 5×3 (2s pause at absolute bottom position)
rest as needed

Metcon:
AMRAP 12
10 hang power clean 50/35
20 sit ups
400m run

Olympic basic: squat clean from hang and power position

Thursday

WOD (S):
EMOM for 16:
1: 10-15 burpees
2: 6 T2B / 8 V-UP
3: 10 front squats @ 50%
4: 6 T2B / 8 V-UP

Olympic basic: squat clean from hang and power position

Friday

Deadlift, every 2:30 for 15 mins
8 x 55%
8 x 55%
6 x 65%
6 x 65%
4 x 75%
4 x 75%

Metcon:
500m row
15 deadlifts 70/55kg
30 wallballs
30 box overs
400m run
50 double unders
60 KBS 24/16

Saturday

TEAM WOD 11:00, Open doors 12-14. HUOM: FUSTRA näytetunti klo 15:00! Varaa paikkasi wodconnectista. Vetäjänä Hanna Mäkinen Kuntomaailmasta (tunti on jäsenille ilmainen).

Lisätietoja fustrasta: http://www.fustrafinland.fi/mita-on-fustra/

Sunday

Open doors 14-16

Olympic 2.0 16-18

1) 20 minutes to establish heaviest in complex
1 power clean from power position
1 power clean from hang

2) 3×8 AHAP TNG power cleans

3) 3xME strict unbroken C2B

4) 3×15 reverse hypers

 

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