Total 60min:
WU: 1000m row, 3x10 KB swing 12kg, 2x16kg
Mobility
Gluteus medius 3x40
Gluteus maximus 2x40
Lantionhallinta korokkeella 10
Abs 50
T2B 15 N2E 5
250m row

Total 90min:
WU: 500m row + mobility
Painonnostotunti - aiheena tempaus ja sen apuharjoitteet
3 rounds:
T2B, K2E - 10 + 2x5
10 KB swing 16kg
5 push press 25kg

100 cal row

Front Lat Pull Downs
Ring Dips
Push Press (95lb)
Deadlift (135 lb)
Curl (65)
Row

Tabata Style - 20 sec. work, 10 sec. rest, 8 rounds at each station
1:20 rest between stations

Shoulder press - Wendler week 2

Back Squat:
- 5 rounds: 60kg x 5 = 300
70kg x 5 = 350
80kg x 5 = 400
90kg x 5 = 450
100kg x 4 = 400
TOTAL = 1,900
Good Mornings:
- 5 rounds: 20kg x 5 = 100
30kg x 5 = 150
40kg x 5 = 200
50kg x 5 = 250
60kg x 5 = 300
TOTAL = 1,000
Split Squat (back leg on bench):
- 3 rounds: 20kg x 10 = 200 (5 lunges each leg)
25kg x 10 = 250
30kg x 10 = 300
TOTAL = 750
Lying Hamstring Curl:
- 3 rounds: 5kg x 14 = 70 (7 each leg)
10kg x 14 = 140
15kg x 14 = 210
TOTAL = 420

                                                 GRAND TOTAL = 4,070

Total 80min:
1000m row, 3 rounds: 10 KB swing 12kg/16kg, 10 air squat
Mobility
Skills: hand stand & HSPU practice
Ring dip, negative 5x8
Push ups 5x10
Walking OH lunges 3x20x10kg
500m row

Total 75min:
WU: 500m row, mobility
TekniikkaWOD, aiheena tempaus ja sen apuharjoitteet
15kg tanko + tekniikkakiekot
500m row, mobility

Total 90min
WU: 1000m row, 3 rounds: rope climb, hand stand, 10 KB snatch (8kg, 12kg, 12kg)
Mobility
HBBS, Wendler week 1
Pull-ups day 6, negative 6, 10, 8, 8, 12
Ring dips, negative 5x8
500m row

In teams of two, complete the following (all work to be shared equally, only one person working at a time, must complete each exercise before moving on to the next)

• 100 pull-ups
• 200 toes-to-bars
• 300 air squats

Matty O & Bretto - 26:29 (on a gripped bar = hands raped!!!)