Strength: Pull up programme week 4

Wod: for time “Donald burns”
20 Back Squats@60/40
400m Run
20 Deadlifts@60/40
400m Run
20 Cleans@60/40
400m Run
30 Thrusters@60/40
400m Run

Wod: pace run , and break movements into small manageable sets.

A: 8min emom
1-3 box jumps
B: Back squat 5rm @RPE 7 + 2x5 @90%
C: Clean pull 5x2, fokus på form
D: Superset x3
D1: Incline bench press x8
D2: DB powell raise x8-12/arm
E: Superset
E1: Isometric copenhagen adductor exercise x30sek/ben
E2: Banded ab crunches xMax

Row 4x1000m

Post time for each round to comments.

Focus
Core
Overhead Squat

AFAP
3 rounds for time of
15 Overhead Squats
400m Row

8min EMOM
8 Wall ball
8T2B

Eilinen/Lepo

1) 10 box jumps
2) 15 push-ups
3) 10 Ring dips
Total 6 rounds, 18 min.

2reps of Chin up 5min every 30second.

5 Mintues of Parasympathetic Breathing

Skill: accumulate 3 mins in ring support and then each perform 1 min Me ring dips.

Wod: in a 30 min window
0-5 ME D-ball clean to over the shoulder@30/20
5-10 ME cal ski
10-15 ME DB step ups@22.5/15
15-20 ME cal row
20-25 ME alternating wall ball@9/6
25-30 ME Press ups

Wod: break how you like move fast!!