1.-5.8.2016

Back Squat 2 x 10 rep @65% rest 2 min Pari Metcon 60 C@J 60 Box Over 50 Front Squat 50 Box Over 40 Thruster 40 Burpee Box Over 30 Cluster 30 Burpee Box Over RX = 70/50 Tanko Maasta 25 min cap

Squat Clean Find Days Heavy 1 rep Squat Clean *Go Every 90 sec x 8 rounds WOD For Time 15 – 12 – 9 Hang Clean @60/40 Bar Facing Burpees 10 min kohdalla For Time 36 Hang Clean 36 Bar Facing Burpee *Ensimmäinen osio cap 9 Min *Toinen osio 10 min (20min kohdalla)

Easy Aerobic As Far As Possible In 30 min 1000/800m Erg 60 Air Squat 50 Abmat Sit up 40 Box Over 30 Burpee -rest 2 min 30 Burpee 40 Box Over 50 Abmat Sit up 60 Air Squat 1000/800 m Erg

”Hallowod” 40 Min Amrap Parin kanssa 10 Synchro Bar Face Burpee 31 Deadlift 10 SBFB 31 HsPu / Hr Push Up 10 SBFB 31 Hang Power Clean 10 SBFB 31 T2B 10 SBFB 31 Front Squat 10 SBFB 31 Pull Up 10 SBFB 31 Thruster *Tanko 60/40

Kevyt viikko Box jump 1RM 5min AMRAP: 5 Pullup / Ring Row 5 Burpee

KEVYT VIIKKO MAANANTAI Snatch technique TIISTAI Kipping Parin kanssa 20min AMRAP 3 Burpee 4 Overhead Squat 5 Toes to Bar -1 kierros vuorotellen. KESKIVIIKKO Broad Jump Max Sitting Box Jump 5×5 Chest Slap Pushup 4×5-10 Medball Situp 4×6 TORSTAI Voimisteluhulluttelua a’la Jonipekka Korhonen PERJANTAI 8min AMRAP 3 Chest to Bar / Pullup 6 HSPU /…