Deadlift
• 3 sets of 3 reps at 75% of 1RM
• 4 sets of 2 reps at 85% of 1RM

Bench Press + Weighted Pull-ups
• 3 sets of 3 reps at 75% of 1RM
• 4 sets of 2 reps at 85% of 1RM
Superset: perform bench press reps then immediately perform pull-ups each set.
Pull-up weights in the comments.

Strict Press

A) 2x5 @RIR 1-2

B) 3x2 @RIR 0-1

*E3MOM

Push Press

• 3x4 (TnG)

*RIR 1, Isompi ku viime vkolla
*E2MOM

Weighted Wide Pull Up

10-8-6-4-2

*Nouseva paino, vika 2 @RIR 0
*E3MOM

Metcon

4x 5min AMRAP / 2min Rest Between
Alternating A&B

A:
- 6 bMU
- 15 GHD
- 20m HSW

B:
- 12 C2B
- 10 DB Snatch @50lbs
- 8 Cal Ski

Accessories

4 Rounds For Quality:

• 10-15 DB Bench Press
• 15-20 Banded High Pull
• 10 Feet Raised Ring Row

AF WEEK 1, Day 1

CORE:
2-3 rounds, go by feel:

30sec Plank Hold
30sec Top of Push-Up
30sec Plank Step-Ups (to top of push-up)
60sec rest

Feel the burn!

Back squat & front squat
Sama paino kummassakin, 2 min huilit settien välillä

8 bs/ 8fs/8bs/8fs etc
4 x 8 ( 50 kg)
4 x 6 ( 55 kg)
3 x 6 ( 60 kg)
2 x 4 ( 60 kg)
2 x 2 ( 65 kg)
Loppuun back squat 1 x 3 ( 70 kg)

Moderate weight x 6

PC+ 3x push press+ hang squat clean x 3 ( 45 kg)

Rinnalleveto kyykkyyn kakkosia

500m row
10 rounds
10 push press
5 pull up
500m row
10 front squat
5 ttb
500m row
5 thrusters
10 bar over burbee
Time cap 40min
30kg

Buukkaa paikkasi ja kaverisi tulee sinun mukana <3

( Mikäli olet jäsen ja wodit täynnä niin sopikaa keskenään kuka tulee kenenkin kanssa, Wodille mahtuu 14. Lähtökohtaisesti jokainen tulee jonkun kanssa )

Snatch balance

Snatch pressing