MAANANTAI
"Sipe"
Buy in: 1960 meter Row
3 rounds
21 sit-up
9 sandbag devils press
1 "huhhuh"
Cash out 60 meter sandbag carry
TIISTAI
Build heavy overhead lunge 10reps
Continue, build heavy front rack lunge 8 reps
Continue, build heavy back rack lunge 6 reps
9x OT90sek
Front Squat 1rep
Do 30-40 GHD Sit-up
KESKIVIIKKO
9.30 Huolto
16.00 Huolto
17.00 RästiWod (su/ma/ti)
18.15 Huolto
19.15 Huolto
TORSTAI
Pull-up prog.
Emom20
1 Rope climb
3-7 Handstand push up
5-12 Toes2bar
6-12 Pistol
10min hs-walk practice
PERJANTAI
Peruskunto spektaakkeli
LAUANTAI
Overhead squat 5x3 4sek stop
Ot90sek x8
1 high hang snatch + 2 semi high hang snatch
Do: 30-40 GHD hip extension
SUNNUNTAI
Weighted pull up 4-3-2-1
Shoulder press 3x5
For time:
10 devils press
20 db oh lunge
30 db squat
40 db snatch 22,5/15
7min cap
Scaled:
7 Devils press
14 Db oh lunge
21 Db squat
28 Db snatch