Sunnuntai 28.8.2016

Fitness

For time
50/35kg squat cleans, 10 reps
70 sit up
50/35kg squat cleans, 8 reps
60 sit up
50/35kg squat cleans, 6 reps
50 sit up
50/35kg squat cleans, 4 reps
40 sit up
50/35kg squat cleans, 2 reps
30 sit up

Performance

For time
60/42,5kg squat cleans, 10 reps
50 GHD sit-ups
60/42,5kg squat cleans, 8 reps
40 GHD sit-ups
60/42,5kg squat cleans, 6 reps
30 GHD sit-ups
60/42,5kg squat cleans, 4 reps
20 GHD sit-ups
60/42,5kg squat cleans, 2 reps
10 GHD sit-ups

Lauantai 27.8.2016

EMOM 30

1 ring muscle up

scaling
a. 2 bar muscle up
b. 3 c2b
c. 4 strict pull ups
d. 4 kipping pull ups
e. 6 ring row

_____
Tekniikassa: Kipping/ring mu

Keskiviikko 24.8.2016

Find deadlift 1 rm in 15min

Fitness

10 RFT:
3 deadlift @65% 1rm
3 skin the cat

Performance

10 RFT:
3 deadlift @80% 1rm
3 skin the cat

Tiistai 23.8.2016

For time
21-18-15-12-9-6-3
dumbbell burpee + hang squat clean + thruster 35/25p DB
Pull-ups

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