WOD
Tuesday 12.12.2017 Workout for Dec 12, 2017

Weighted pull-up 1RM

Find your one rep max

For Quality:

3 sets Ring push-ups.
About 8-12 reps

For Time:

5 x Muscle Up
20 x KB Snatch + OH Lunge (24/16kg)
40 x Abmatt Sit ups

EASY WOD: Heads…

Monday 11.12.2017 Workout for Dec 11, 2017

On the minute for 12 minutes:

Snatch + 2 x snatch balance (75% 1RM Snatch)

Snatch deadlift 3 x 3

Pause under the knee + shrug.
Use 85-100% of 1RM snatch.

In 10 minutes:

Row 1000m or Ski…

Sunday 10.12.2017 Workout for Dec 10, 2017

Rest and Recovery, Open Gym / Open Door

Rest and recovery day. Venyttele, tankkaa ja palaudu – tai tule harjoittelemaan Open Gymissä / Open Doorissa poisjääneitä treenejä, heikkouksia tai vahvuuks…