Ring Dip
5 x 8
*valitse sellainen vastus millä saat 8
*käytetään kuminauhoja sekä valjaita apuna
Metcon
11 min Big Guns Ladder Amrap
1 Pull Up
3 Push Up
2 Pull Up
6 Push Up
3 Pull Up
9 Push Up
4 Pull Up
12 Push Up
5 Pull Up
15 Push Up
*kun olet tehnyt 15 Push Up aloita alusta
Front Squat 10-8-6-4-2-4-6-8-10 3 RFT: 10 Front Rack Lunge 10 Bar-over Burpee
Snatch work 15 minutes WOD 20 Min amrap 1 Snatch @moderate heavy 3 Burpee Box Jump 5 Pull Ups / Ring Rows
30.12.2014 5x Clean Jerk 1+2 ”2015” 2 rounds: 20 Power Clean 15 Burpee -30s lepo 2 rounds: 20 Front Squat 15 Boxjump -30s lepo 2 rounds: 20 Shoulder to overhead 15 Burpee-Boxjump
KEVYT VIIKKO MAANANTAI Kipping technique 20min OTM: 1: 0:30 Hollow Rock 2: 0:30 Handstand Hold 3: 0:15 Chest to Bar / Pullup Hold 4: Lepo TIISTAI Clean technique KESKIVIIKKO Snatch technique TORSTAI Pistol Squat progression 21min OTM: 1: 6 Pistol Squat – vuorojaloin 2: 1-3 Muscle Up / Muscle Up Progression 3: 3 High Box…
Every 3 min x 6 30 DU´s / 30 sec Rope + Max Rep UB T2B ¨Body Armor¨ 3 x 12 Narrow Grip Bench Press 16 (8+8) Seated Strict KB Press 20 Band Push Down 1 min Plank Hold
”Unload Before Deload” 5 kierrosta A . 1 Min Max Rep Bench Press @60/40 20 Push up 30 Sec rest B. 1 min max Rep Back Squat @80/60 20 Box Jump Overs 30 sec rest A,B,A,B jne… molemmat 5 kertaa