Enjoy your free time off trainings.

2 HSPU
4 PU
8 Pull Ups
16 Sit ups
32 Squats

E.M.O.M 10'

► 06 HandStand Push Up

Wod Friday, 4-8-17

AEROBIC THRESHOLD RUN WORKOUT
2x3000m with 5min rest between reps

Workout Details: 500 fast, 500m slow, 400m fast, 400m slow, 300m fast, 300m slow, 200m fast, 200m slow, 100m fast, 100m slow. No rest b/t reps.

Bench Press 1 RM

Th + shoulder mobility

bully stretch w. band 3x10/10

superset, 3x
5/5 push up pos. birddog
3/3 break dancer push up (Rx into bridge pos.)

4rnds of:
3/3 KB armbar
5/5 side plank rotations
8/8 russian twist w. KB
"30/30"" pigeon stretch"

Back squat 5x7. Lask prosentit tämänhetkisestä takakyykkyamaksimistasi

Jerk warm-up – 2-3 rounds

3 strict presses
3 Dip / drives
3 push presses
1-3 push jerks
3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well

3 R FQ

10-15 Ab wheels
10-15 Back extension/ reverse hyper
2/ leg Balance work

Pre-WOD:
-1 Rep Squat Snatch every 30 seconds for 15 minutes

WOD:
-30 Reps for time: Squat Clean to Overhead (155/115)

Post:
-Tabata Situps-100 reps in as few sets as possible

65# for Squat Snatch movement. #95 for Squat Clean to Overhead.