Ensi viikko

Ma

For Time:
250/200m Row 500/400m Row 750/650m Row 1,000/800m Row 750/650m Row 500/400m Row 250/200m Row
– Rest 1:00 between efforts – Partner option available

Ti

AMRAP 15:
25 Toes-to-Bar
50 Burpees
75 Wall Balls (20/14 lb)
– Partner option available

SKILL WORK
Accumulate:
50 Weighted Leg or Knee Raises (20/14 lb)

Ke

NICKMAN // PARTNER
10 Rounds For Time w/ a Partner:
200m DB Farmer Carry
10 Weighted Pull-ups (35/25#)
20 Alternating DB Power Snatches (55/35#)
– Men use one 55# and one 35# DB and women use one 35# and one 25# DB for farmer carries.

To

Lepo

Pe

SKILL WORK
Pre-Workout:
Snatch practice

4 Rounds For Time:
800m Run/Row/Ski or bike 2000/1600m

– Rest 2:00

La

Heavy day:

5 Sets For Load:
5 Strict Press

SKILL WORK
3 Sets:

:15 Ring Support Hold

10 Strict Ring Dips

10 Kipping Ring Dips

Su

Lepo