15.4.2015
Clean 5×1
9min AMRAP:
2,4,6,8,10….
Clean
Box Jump
Clean 5×1
9min AMRAP:
2,4,6,8,10….
Clean
Box Jump
45 min (3 kertaa) 5 min Erg 4 min Object Carry 3 Min Amrap 20 Du 10 Push Up 2 min Burpee 1 min Walking Lunge *Toista 3 kertaa *Syke 65-75 %
MAANANTAI Shoulder Press 1RM 7min AMRAP: @ Shoulder Press 1RM 6 Deadlift 4 Hang Power Clean 2 Shoulder to Overhead Painonnostossa Rinnalleveto TIISTAI Deadlift + Squat Clean 1+3, 2+2, 3+1 3RFT: 21 Air Squat 15 Heavy KB Swing 9 Boxjump 9min TC KESKIVIIKKO Floor/Bench Press 5×5 12min for quality 3 (Weighted) Pullup 3 Handstand Pushup…
8 min Emom 1) 15 KB Swing 2) 5-10 Pull up 4 Min Rest 8 min Emom 1) 6-8 Burpee Box Jump Over 2) 6-8 T2B 4 Min Rest 8 Min Emom 1) 30-50 DU 2) 6-8 HsPu
”Holleyman” 30 RFT 5 Wallball 3 HsPu 1 Power Clean @100/75 40 Min Cap
3:n joukkueissa ”Limitless” 7 min amrap 100/70 Cal Row Max Clean & Jerk @60/40 3 min rest 6 min amrap 75/50 Cal Row Max Power Snatch @52.5/35 3 min rest 5 min amrap 50/30 Cal Row Max Thrusters @45/30 Yksin Juokseva kello 0-10 50 / 35 Cal Row 20 C&J 10-19 40…
Parin kanssa 8 x 3 min amrap 1 min rest välissä OSIO 1 3 Min amrap A) 6 HsPu Or Dual KB STOH or Push Ups B) Max Rep Box Jump 1 min rest OSIO 2 3 Min amrap A) 5 Squat Clean @70/50 B) Max Rep Burpee (tavoite 5+) 1 min rest Tulos =…