20 DU´s
20 snatches @ 45kg
20 walking lunges @ 60kg (front rack)
20 pull ups
20 cleans @ 60kg
20 box jumps
20 deadlifts @ 100kg
20 push press @ 60kg
20 push ups
20 DU´s

pullups
76544

bench and deadlift wendler

WOD
4 rds
1 min each
front squat 25kg
v ups
box jumps
power cleans/push press
row

20Min EMOM:
15 x SDHP (KB)
5 x Box-jump
Do alternately with partner.

Palomiespunnerruksen tekniikkaharjoittelua

Row 5x500m with Trainingmask @sub 2:00

about 1min rest between rounds

Valakyykky 5 x 5

Strength/Skill:

Upper Body Push and Pull Development

Workout of the Day:
Three times through:
Complete as many rounds as possible in 3 minutes of:
7 Shoulder to Overhead
7 Chest to Bar Pull Ups
rest 2 minutes and pick up next round where you left off

21-15-9 For time:
- Kb Swing (24(16 kgs).
- Toes to bar.
- Over head Squat (20/10 kgs bumper).
*** Time Cap: 25 min.

"McGhee"
30 MIN AMRAP
5 x Deadlift (100/70)
13 x Push-ups

9 x Box jumps (60/50)

Tulokset toisen otsikon alle!!!

strengthschipper

10 deadlifts (50/60 kg)
10 pull ups
12 clean (40/50kg)
12 pull ups
14 front squats (30/40 kg)
14 push ups
16 split jerks (25/30)
16 burpeeta