13.1 Sunnuntai
-Pk2
48 Min
4 Kierrosta
4 Min Erg
4 Min Object Carry / Yoke walk / Sled Push tms.
4 Min Amrap 5 HsPu + 5 Pull Up + 10 Box Over
*Scale HsPu – – > 5 Double Kb Press
*Scale Pull Up – -> 10 ring Row
-Pk2
48 Min
4 Kierrosta
4 Min Erg
4 Min Object Carry / Yoke walk / Sled Push tms.
4 Min Amrap 5 HsPu + 5 Pull Up + 10 Box Over
*Scale HsPu – – > 5 Double Kb Press
*Scale Pull Up – -> 10 ring Row
Parin kanssa 7 min Amrap 40 Bench Press @50/30 40 Bench Press @70/40 Max rep Bench Press @85/50 3 Min Rest 7 min Amrap 40 Power Clean @45/25 40 Power Clean @60/35 Max rep Power Clean @75/45 3 min rest 7 Min Amrap Max rep Synchro Bar Facing Burpee
14 Min Amrep For Time 120 Hang Power Clean @70/50 TAI 50 / 35 + Max Rep Hspu / Hr Push Ups rest of the time *Power Clean vaihto aina 5:n toiston jälkeen 5 min rest 12 Min Amrap 2 Synchro Box Over Jump 2 Synchro Thrusters @45/30 4 Synchro Box Over Jump 4 Synchro…
Emom 5 Front Squat 1 rep Emom 5 Front Squat 2 rep Emom 5 Front Squat 3 rep Metcon For Time 100 Wallball *Emom 5 C&J @70/50 *Aloita C&J:llä 12 min Cap
MAANANTAI Clean & Jerk 5x 1+2 ”Rakkaudella Karjalasta III laji 4” 6min AMRAP 8 Toes to Bar 2,4,6,8… Front Squat 52,5/35kg TIISTAI HUOM! Ei aamuwodia, iltawodit 16-17 ja 17-18. Ring Skills 21min OTM 1: 4-6 Handstand Pushup 2: 6-8 Burpee-Boxjump 3: 12-15 Unbroken Wallball KESKIVIIKKO Back Squat 2-2-1-1 L-Sit 5x Max aika, vapaa lepo Back…
Parin Kanssa 30 Rounds (1 Kierros Vuorotellen ) 3 Heavy Deadlift 6 Bar Over Burpee 9 Wallball Cash Out 100 / 70 Cal Erg 40 min Cap
Shoulder Press 3×10 Pullup progressio 6×6 – 1min lepo sarjojen välissä 3 RFT: 10 WAllball 10 KB SDHP 10 Wallball 10 KB Swing