WOD for Wednesday, Jan 22, 2020

Hetken askel on kevyt

5 rounds (pick weight)
– 30m double db walking lunge
– 15 burpee over db's
– 15 double db clean
– rest 3min between rounds

adv:

5 rounds (pick weight)
– 15m single db overhead walking lunge L
– 15m singne db overhead walking lunge R
– 15 burpee over db
– 15 cal xebex/ row
– rest 3min between rounds

WOD for Sunday, Jan 19, 2020

Conditioning

start a running clock for 30min

21-15-9

0:00 – 10:00
– deadlift 100/70kg
– wall ball

10:00 – 20:00
– shoulder to overhead 50/35kg
– back squat

20:00 – 30:00
– box over burpee
– cal row

WOD for Thursday, Jan 16, 2020

Etukyykkyä lisää

Front squat 6 x 4

Toiston vara sarjoihin.

George of the jungle

3 rounds of
– 2 rope climbs
– 8-12 t2b 's
– 80m kb front rack carry / d-ball carry
– rest 1min between rounds

Köysikiipeilyyn valitse haastava versio (esimerkiksi ensimmäinen legless ja toinen normaalisti). T2B sijasta voi tehdä GHD sit-upseja ja kahvakuulien painon olisi oltava sellainen ettei koko matka pakosti mene aina putkeen.