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Monday

Establish 1RM in LBBS

Metcon:
10 back squats 80/55
20 wallballs
30 sit ups
10 back squats 80/55
15 wallballs
25 sit ups
10 back squats 80/55
10 wallballs
20 sit ups
10 back squats 80/55

Tuesday

Establish 1RM in push press

Metcon:
AMRAP 10
12 DB/KB snatch
10 T2B
12 H2H KBS (hand to hand)
10 airsquats

Wednesday

Establish 1RM in front squat

Metcon:
“SAMSON”
50 wallballs
2 front squats (men bodyweight, female 3/4 bw)
50 burpees
4 front squats
50 KBS
6 front squats
50 box overs
8 front squats
5 rope climbs
10 front squats
200m row

Olympic basic: Split Jerk

Thursday

WOD (S)
200 double unders
50 overhead squats 40/30
100 double unders
40 clean&jerks 40/30
50 double unders
30 hang power cleans 40/30

Olympic basic: Split jerk

Friday

Establish 1RM in deadlift

Metcon:
“Bootylicious”
5 rounds for time
20 split jumps
10 T2B
20 box jumps
10 strict pull ups
20 raised heel KBS
10 HR push ups
– Rest 1 min after each round –

RX+: with 4/8kg bodyarmor

Saturday

Team WOD klo 11:00, Open doors 12-14.

Sunday

Open doors 13:00 – 14:30. Yin Jooga 14:30 – 16:00

Olympic 2.0 16:00.

1) Snatch 1RM

then: 3×1 @ 80%, 3×2 @ 70%, 3×3 @ 60%

2) Snatch pulls 4×6 80-110%

3) 3×20 strict T2B / back extension

 

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