Tiistai 17.1.2017

For time:
15 jerks
45 pull-ups
12 jerks
36 pull-ups
9 jerks
27 pull-ups

Use the same load for the jerks that you used for the cleans on Sunday’s WOD.

Maanantai 16.1.2017

Ring MU drills
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3 rounds for time of:
Row 500 meters
25 GHD sit-ups/Weighted sit ups 35/25p
25 hip extensions/Good morning @20kg bar

Sunnuntai 15.1.2017

Deadlift 1 RM

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With a barbell loaded to 50% @deadlift 1RM
15 cleans for time
12 cleans for time
9 cleans for time
Rest as needed between each set.

Perjantai 13.1.2017

Bench press 5 x 5
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Partner workout: you go, i go with a twist :)
3 rft
200m row
10 burpees

Torstai 12.1.2017

AHAP in 10min
Snatch + OHS + Snatch balance
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For time:
Row 1,000 meters

Then, 5 rounds of:
20 back extensions/Superman with 2 sec hold at the top
16 GHD sit-ups/Weighted sit up 45/35p

Then, row 1,000 meters

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