11.2 Tiistai
¨Jack¨
20 Min Amrap
10 Push Presses
10 Kb Swing
10 Box Jumps
Acc.
2 x 3 min amrap (1 min rest between)
Strict Pull Up / Banded Pull Up / Ring Row
Strict Hspu / Double Kb Press
1 +1 , 2+ 2, 3 +3 , 1+1, 2+2, 3+3
¨Jack¨
20 Min Amrap
10 Push Presses
10 Kb Swing
10 Box Jumps
Acc.
2 x 3 min amrap (1 min rest between)
Strict Pull Up / Banded Pull Up / Ring Row
Strict Hspu / Double Kb Press
1 +1 , 2+ 2, 3 +3 , 1+1, 2+2, 3+3
MAANANTAI Open 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8…
Shoulder Press 1RM 20 SDHP (tangolla) 30 Double Under 15 SDHP 25 DU 10 SDHP 20 DU 5 SDHP 15 DU
10.11.2014 Shoulder Press 5×3 10-9-8-7-6-5-4-3-2-1 Toes to Bar Overhead Squat (keskiraskas)
Pause Bench 10 x 1 (Hidas lasku 2s pause rinnan päällä) * räjähtävä * 1min rest Parin kanssa 20 min amrap ”666” 6 Bench Press 70/50 6 KB Swing 32/24 6 Burpee To Plate *1 kierros vuorotellen
Back Squat 3×8 5min AMRAP: 40 Burpee Max reps KB Swing
30 min Quality Work 500/400m erg (Bike 1000/750) 10 + 10 One Arm Ring Rows 20 Kb Swings 10 + 10 Lunges 20 Push Ups (Or 10 Strict Hspu if capable) ¨Core¨ 3 sets 1 min alternate V-Ups 1 Min Max Hollow Hold 1 min rest