Strength: pull up programme week 5

Wod: “Kelly “ 5RFT
400m run
30 BJ@24/20”
30 wall ball

Wod: don’t start to fast , use the first round as your pace setter for the next rounds. You should aim around 4-5 mins per round. So you will know whether to speed up or slow down after the first round

Front squat reps 5 4 3 2 1 increase weights

3 kierrosta:

2 min kierto 1
10 x timantti -punnerrus, jonka jälkeen
AMRAP Man Maker (22,5 kg/ 15 kg)

1 min lepo

2 min kierto 2
10 x keinokyykyt, jonka jälkeen:
AMRAP Front rack lunge front + shoulder press + front rack lunge back

1 min lepo

2 min kierto 3
10 x burpeet, jonka jälkeen:
AMRAP Devil`s press + thruster (22,5 kg/ 15 kg) maksimi toistomäärät

Snatch reps 5 4 3 2 1 increase weights

Odd-Object Conditioning
3 Rounds, Not For Time:
100 Meter Sled Push
200 Meter Farmers Carry
300 Meter Sled Drag

2 rounds for time:

10 Power Snatches (30kg)
100 Double-Unders

Skill: 5 mins working on partner assisted strict RMU

Wod: 28 min Emom
Eve : 10 thrusters@40/30
Odd : 10 BBJO@24/20”

Wod: grab and partner , start on different things and alternate every round. Go hard and fast!

3 Round of:
Double DB Power Clean (2X22.5/15Kg) 15 reps
Double DB Overhead Walking Lunges (2X22.5/15Kg) 30 reps

KB Curls
4 x 8-10. Rest 60s.

For Time:
BB Clean & Jerk (70/45Kg) 12 reps
Legless Rope Climb (5 m) 5 reps
BB Clean & Jerk 9 reps
Legless Rope Climb (5 m) 3 reps
BB Clean & Jerk 6 reps
Legless Rope Climb (5 m) 2 reps