Viikko-ohjelma 18.-24.4.

Ma

a) Pre-workout:
7 Sets For Load:
2 Shoulder Presses

b) 5 Rounds For Time:

• 50-ft. Handstand Walk
• 150-ft. DB Front Rack Carry (50/35#)
• 200m Backward Run

Ti

a) 5 Sets for Load:
5 Back Squats

b) For Time:
3:00 L-Sit
– Every time you break per- form 12 barbell bent over rows

Ke

”Maxton”

13 Rounds For Time:

• 8 Strict Pull-ups
• 26 Box Step-ups (24/20#)
• 21 Burpees

To

Lepo

• MPF-wod klo 17.15

Pe

a) Every 4:00 for 7 Sets:
200m Sprint

b) Accumulate:
100 Weighted Sit-ups (35/25#)

– Every time you break perform :30 arch-up hold

La

a) Partner workout

AMRAP 20:

• 1200/900m Row
• 80 Toes-to-Bar
• 10 Rope Climbs (15 ft.)
  – Alternate work and rest with a partner.

b) Accumulate:
50 Alternating Weighted Single-Leg Squats
– or –
3 Sets x 10 DB Split Squats /leg

Su

Lepo