Viikko-ohjelma 9.-15.5.

Ma

On a 35:00 clock:

• max distance run every 5:00, stop and perform 15 burpees

Ti

a) emom 10

even: 00:30 weighted Single-Leg Squats

odd: 00:30 DB Strict Press

b) Amrap 20

• 50 double unders
• 30 m walking lunge
• 30 m bear crawl

Ke

a) 5 sets for load

• 3 sumo deadlifts

b) amrap 10

• 00:30 L-sit (from floor)
• 10 odd object cleans

To

Lepo

• MPF-wod klo 19.15

Pe

a) emom 12

2 Push Presses

b) amrap 10

• 10 box jumps
• 15 push jerks (43/29 kg)
• 00:20 cal bike

La

a) For time

• 21 deadlifts (102/70 kg)
• 400m run
• 15 deadlifts
• 400m run
• 12 deadlifts
• 400m run
• 9 deadlifts
• 400m run

b) Skill:

2 sets

1:00 GHD-situps

1:00 Plank hold

1:00 Good Mornings

Su

Lepo