Keskiviikko 10.06.2020

Metcon (reps)
AMRAP in 13 minutes of:
30 Double unders
15 GTOH 60/40kg
15 C2B Pull-ups

Tiistai 09.06.2020

Metcon (time)
For time
100 cal Echo bike
100 cal Row
1 mile run

Maanantai 08.06.2020

WOD

Strength (load)

Shoulder press
3-3-3-3-3

Sunnuntai 07.06.2020

Metcon (time)
21-15-9 reps for time of:
Pull-ups
Echo bike

Lauantai 06.06.2020

Metcon (time)
“Whitten”

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Perjantai 05.06.2020

Strength (load)

Deadlift 3-3-3-3-3

Torstai 04.06.2020

Strength (load)

EMOM 12 : Clean + 2 x jerk

Keskiviikko 03.06.2020

Metcon (time)
3 rounds for time of:
21-15-9 Toes to bar
20m front rack weighted lunges
200m run
20m front rack weighted lunges

M: 2×22,5kg W: 2x15kg for the lunges

Tiistai 02.06.2020

Metcon (time)
For time:
24 calories row
48 push press 42,5/30
24 cal echo bike

Maanantai 01.06.2020

Strength (load)
Front squat
3-3-3-3-3

Sunnuntai 31.05.2020

Metcon (reps)
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Score is the number of pull-ups completed for each round.

Lauantai 30.05.2020

Metcon (time)
21-15-9 reps for time of:
Deadlift BW
Ring-dips

Perjantai 29.05.2020

Strength (load)
Back squat
5-5-5-5-5

Torstai 28.05.2020

Strength (load)
EMOM 12:
Hi-hang snatch double

Keskiviikko 27.05.2020

Metcon (time)
5 rounds:
12 KBS 32/24
12 Box jumps
21 Echo bike calories
12 Burpees
12 Wallball shots

2min rest btwn rounds