Maanantai 29.8.2016

From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats
Etc.
Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window.
____

For Time
75 HR push ups

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

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