Front Squat
4 – 3 – 2 – 1 (build up)
in 10min

21 – 15 – 9
KB Swing (20/28kg)
Burpee

15 – 12 – 9
Thruster (30/42,5kg)
V-up

12 – 9 – 6
Pistol squat
Pull up

TC: 20min

500m row or 400m run
Then, 2 rounds
10 banded pull aparts
10 seated dumbell press
10 good mornings with empty barbell

Strength and skill
2 strict press + 5 push press
E2MOM x 6

Starting at 40% of 1RM strict press and increasing weight from there.

2 Rounds, Not for Score:
1:30 Light Bike
50% of estimated Max Kipping HSPU
1:30 Light Bike
40% of estimated Max Kipping HSPU
1:30 Light Bike
30% of estimated Max Kipping HSPU

Työntöveto boxilta polven päältä 5 x 5 100 %

Påskafton, inga bokningsbara pass men för er som känner för att komma in och träna har vi en partner god som går bra att utföra själv om man halverar antal reps.

Partner wod:
10 rft
500m row
40 squats
10 burpee box jumps
Alternate exercise

Row
5 x 750m
Rest 45 seconds between the sets. Try to maintain the same pace through out the whole workout. Go easy!

Ladder
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Hollow rocks
https://vimeo.com/175042312
Tuck Crunch
https://vimeo.com/177187933

Saturday

Alkulämmittely ja mobility

Taitorata

4 kierrosta 30s työ 1minuutti lepo
Juoksu
Burpee

Loppuvenyttelyt

Friday