Tiistai 4.8.2015

5×10 Dumbbell push press

(as heavy as possible)

“on the min”for 5 minutes

  • 5 Strict pull-ups

use challenging variation

For quality and load 3 rounds:

  • 15 x Kettlebell floor press (heavy
  • 15 x K2E
  • 10 + 10  x Kettlebell  renegade row

Posted in WOD

Maanantai 3.8.2015

10 x 2 Power Snatch + Pause OHS 

every 90 sec.

“touch and go” and increase weights

With partner for 10 rounds: 5 rounds for both

  • 200 m  Sandbag run
  • 10 Thruster (65/45 lbs)

If barpell touches the ground count penalty 10 burpees for both

Posted in WOD

Lauantai 1.8.2015

5 x 3 Power clean ,3 Front squat, 4 x Lunge 

2-3 min rest between sets and start at (60 % of power clean)

go heavy !

3 rounds for time:

  • 7 Squat cleans (2/3 of 1 rm clean)
  • 14 bar over burpee
  • 400 run

Fast ! Rest 3 min between set.

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Perjantai 31.7.2015

On the min for 10 minutes

  • 1-2 Press (as heavy as possible but no fails)

Bendlay row or bentover barbell row 3×8

1min rest between sets

12 in minutes with partner:

  • 60 x Kettlebell Push press
  • 12 x rope climbs
  • Max reps DU

Score = DU

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Keskiviikko 29.7.2015

Back squat 6-5-4-3-2/max reps  heavy but no fails, increase 75–>90 %

2 min- 3 min rest between sets

“Karen”

For time:

  • 150 Wallball shots

 

 

Posted in WOD