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wod-kuva-7

 

Monday

L1: Goblet squats 3×8 + front squats 5×3 (technique focus)
L2: Back squat 5 x 65%, 5 x 75%, 5+ x 85%

Metcon:
10!
Front squat
Ring dip
Strict T2B

Tuesday

Weighted pull-up 7×3 (heavy)

Metcon:
AMRAP 15
14 pull-ups
7 overhead squats 40/30
21 double unders

Wednesday

Press 5×4 (heavy)

Narrow push ups 3 x ME

Metcon:
EMOM20
1: 10-12 DB/KB thrusters (scaled: with barbell)
2: rest
3: 12-14 burpees
4: rest

olympic: snatch

Thursday

WOD (S):
3 rounds for total reps
1:00 ME cal row
1:00 rest
1:00 ME cal ski
1:00 rest
1:00 ME cal bike
1:00 rest
1:00 ME KBS
1:00 rest
1:00 ME sit ups
1:00 rest
1:00 ME wallballs
1:00 rest
1:00 ME burpees
1:00 rest

Friday

Heavy metal friday

“BAZ”
AMRAP 30
30 DU
8 squat clean 70/50
11 HR push ups

Saturday

Team WOD 11:00, open doors 12-14.

Sunday

Open doors 14-16.

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