A: Push ups 3xMax
B: Först höger arm b1+b2 sen vä arm
B1: trap 3 raise 2x10
B2: SA DB flys 2x10
C1: Banded triceps push downs 2x15
C2: Pornstars 2x10/arm
D: Evil wheels 3x12

06 APR 20

200m run
15-10-6
Double DB front squat
DB Strict Press
DB Bent Rows

-rest 2:00-

200m run
12-8-6
Skull crushers
DB Push ups
DB Deadlift

Finisher: 3x10 hollow rockers

5 rounds for time:
75 DU
50 Mountain climbers (2=1)
25 Lunge steps w/ one DB 20/15kg
- Voit pitää käsipainoa miten ja missä haluat.

3 Round
A1 Shoulder press x 8 dumbbell/ kettlebell (varat 3/2/1)
A2 One hand ring row (varat 3/2/1)

A1: Bulgarian split squat 3x6-8/each leg
30sec rest
A2: 3 point trap 3 raises 3x10-12/each arm
30sec rest
A3: KB bottom up carry 3x30m/each arm
30sec rest

B:”Base line”
500m row
40 squats
30 sit-ups
20 push ups
10 pull ups

Voima
E3MOM, 3 rounds
12 weighted box step up alt.

WOD
FOR TIME
21 - 15 -9
KB thruster
ring row

AMRAP 20 with partner:
100 du
50 wall balls
30 burpees

Split evenly.

For calories.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals.

10min c2bike erg
10min xebex
10min ski
5min c2be
5min xebex
5min ski

Snatch & Clean and jerk

Build up to a snatch 1rm of the day in 15 minutes.
- 2 x same weight before adding more weight

Rest 3 minutes

Build up to a clean & jerk 1 rep max of the day in 15 minutes.
- 2 x same weight before adding more weight

Accessory:

3-4 Rounds of:
15-25 GHD Sit-ups
15-25 Back extension on ghd
Rest 1:30 between rounds

3-4 Rounds of:
10-15 reverse hypers
Rest 1:00 between rounds

2 Rounds of:
30 Banded pull-apart
20 Wall squats
10 Ring-rows/Aussie rows
Rest 1:00 between rounds.