ONRAMP 020 valmistujaiskuva! Merkitse itsesi kuvaan!

warmup
Med Ball Warm up

mobility
Shoulder mobility circuit

skills
Power Snatch

strength
weighted PULL UP 1 RM
weighted RING DIP 1 RM

PARTNER WOD
Teams of 2:
For time:
400m run & 60 PS 30/20kg
400m run & 70 Push ups,
400m run & 80 KB Swing (24/16 kg)
Cash out Burpeet 20 -same time chest to ground

HARD ROUTINE
lauantai 5.10

WU: Tabata DU & abmat sit up (4 rnds of DU & 4 rnds of sit ups, alternating)
+ snatch warm up routine with the stick and bar

MOB: 3 main problems areas, mob for 5 minutes
OLY: 15 minutes to find your 3 RM UB hang power clean

STRENGTH:
1. Push press 3 x 10 (heavy) rest 90 sec in between
2a. good mornings 3 x 5 (no stopping at the bottom and fast up)
2b. Weighted ring dips 3 x 5

WOD: “Saturday chipper”
10 back squat with bodyweight/ 0,75 of bodyweight
40 boxjumps 24”
20 pullups
30 burpees
30 deadlift with bodyweight/0,75 of bodyweight
20 wallball
40 cal row
10 hspu