Viikko-ohjelma 10.-16.6.-24

Maanantai

a) 2 rounds for time:
30.5-m DB/KB walking lunges (24/32 kg)
400-m run
10 wall walks
400/500-m row
– Use two DB/KBs held in a farmers carry.

b) For completion:

1:30 side plank hold, left

1:30 side plank hold, right

– Complete all of one side before switching to the other.

Tiistai

AMRAP 30 with a partner:

100-calorie row

100 KB snatches (24/32 kg)

100 toes-to-bars

– Split work as needed with one person working at a time

Keskiviikko

For time:

2001-m run or row

11 shoulder presses (38/52 kg)

11 overhead squats

11 sumo deadlift high pulls

11 push presses

11 front squats

11 squat cleans

11 push jerks

11 back squats

11 deadlifts

2001-m run or row

– If athletes begin the WOD with a row, they finish with a run and vice versa.

Torstai

AMRAP 12:

12 ring dips

12 sumo deadlift high pulls (34/52 kg)

Perjantai

a) 6 sets for load:

3 deadlifts

– Use the same load across all sets.

b) 3 sets:

10 banded deadlifts

10 band pull-aparts