11.7 Torstai

Parin kanssa 35 min As Long As Possible / For Time 100 Deadlift 90 Back Squat 80 Hang Power Clean 70 Front Squat 60 Push Jerk 50 OHS 40 C&J 30 Squat Clean 20 Cluster 10 Squat Snatch Barbell @60/40kg Toistot voi jakaa miten haluaa

~ 15 min T2B Or Hspu Practice *Saat itse valita jomman kumman WOD 6 Rounds For Time 30 Du / 60 Su 6 Hspu 6 Goblet Squat 6 Box Jumps 6 T2B 6 Kb Snatches (per handu) 20 Min Cap

Back Squat Every 2 x 6 Round 3 rep @75% Metcon 20 kierrosta Parin kanssa yksi kierros vuorotellen 12 KB Swing @32/24 6 Burpee Over KB 20 Min Cap

MAANANTAI Deadlift 5-4-3-2-1 6x (12min) 30s ME Goblet Squat 32/24 30s lepo 30s ME Box Over Jump 30s Lepo TIISTAI 15min OTM Clean + Hang Clean 3 RFT 20 Hang Power Clean 20 Front Squat 20 Shoulder to Overhead 45/30kg 15min timecap KESKIVIIKKO 4x 5min ON, 5min OFF 1: 5 Bar Over Burpee 10 Deadlift…

Clean Every 2 min x 5 10 unbroken rep @50% Metcon 18 Min Amrap 30 Du 15 Wallball 12 (6+6) KB Snatch 9 Burpee Box Jump Over 6 Pull Up 3 HsPu

45 min 5 kierrosta Every 3 min 1-3 min 36 / 27  Cal Row / Ski / Assault 3 -6 min KB Box Step Overs 6 – 9 min 3 + Rounds 3 pull up 6 Push UP 9 Air Squat Tasainen tahti.  Ei nojailua polviin. Säädä tahti oman tason mukaan.