Strenght Wod TAI Rästi
Find Days Heavy Complex
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Thruster
*Go Every 2 min x 6 Rounds (Build weight)
WOD
16 Min Amrap
1 Heavy Squat Clean
3 Heavy Bench Presses
6 Pull Ups
12 Heavy Kb Swings
*Pull Ups Scale Down to Ring Rows
*Pull Ups Scale Up To C2B (Go Strict If Can)
Tommi Dolorosa 3 kierrosta 15 Burpee Box Over 30 Deadlift 15 Burpee Box Over 30 Pull Up 15 Burpee Box Over 30 Front Squat 15 Burpee Box Over 30 HSPU / STOH 15 Burpee Box Over 30 Thruster RX = 60 / 40 *Treeni tarkoitettu suoritettavaksi 3:n joukkueissa. *Tiimiversiossa tanko/tangot ei saa levätä missään vaiheessa…
Deadlift Build To Heavy Set of 2 rep! *start 75% max *add 5-10kg per round Go Every 2 min ¨Walker¨ 150 Double KB Front Rack Lunges @2×24/2×16 *Go with 45/30kg barbell if needed 15 min Cap
Parin kanssa 2500 / 2000 m Row * split 250 / 200 100 Burpee 200 Sit Up 300 Air Squat 2500 / 2000 m Row 40 Min Cap
Strenght Back Squat 2-2-2-2 *Ahap *2 min rest Metcon 12 min increasing ladder 2 ( 1+1) Front Rack Lunge @60/40 1 Pull UP 4 (2+2) Front Rack Lunge 2 Pull UP 6 (3+3) Front Rack Lunge 3 Pull UP 8 4 Jne… * Lisää 2 toistoa Lungeja / 1 toisto leukoja per kierros *Skaalaa leuat…
MAANANTAI Power Clean + 2 Hang Power Clean -Etsi raskas rauta 21-18-15-12-9-6-3 Vertical KB Swing KB Squat 12min timecap Painonnostossa tempaus TIISTAI Weighted Pullup 5×3 4 RFT: 12 Pushup 10 Burpee 8 Hang Clean 10min timecap KESKIVIIKKO Overhead Squat 3×6 Back Squat 3×7 5 RFT: 5 Deadlift 20 Double Under 8min timecap TORSTAI Floor Press…
Snatch tech + Snatch Complex 1 Hang Squat Snatch + 1 Low Hang Squat Snatch WOD 8 Min Amrap 10 Power Snatch 10 T2B 4 Min Rest 8 Min Amrap 10 Ohs 10 Pull Up / Ring Row