Monday
HBBS 1 x 20
Its getting heavy, eat and sleep well!
Metcon:
3 rounds for time
400m run
7 front squats 90/60
If you CANT run, you can row 🙂
Tuesday
Push press 1RM
Metcon:
No time, for quality
5 rounds
10 KBS 24/16
15 abmat sit ups
10 KB/DB snatch
15 back extensions
10 goblet squats 24/16
20s planking
20s superman hold
Wednesday
HBBS 1 x 20
Skill: Turkish get up
Metcon:
No time, for quality
2 turkish get ups (1 both sides)
15 strict T2B
4 turkish get ups (2 both sides)
15 strict pull ups
6 turkish get ups (3 both sides)
15 HSPU (strict preffered, but kipping and negative is ok)
4 turkish get ups
15 strict pull ups
2 turkish get ups
15 strict T2B
Olympic: Clean&Jerk
Thursday
Ei ohjattuja tunteja. Open doors 10-12 ja 17-19.
Friday
Push jerk 1RM
HEAVY METAL FRIDAY
AMRAP 24:
5 power clean 70/50
10 T2B
15 wallballs
20 push ups
Saturday
TEAM WOD 11:00, open doors 12-14.
Sunday
Open doors 14-16.