17.10 Torstai

Partners 40 MIN WINDOW 50/40 Cal Erg 50 Front Squat  @50/35 40 Box Jump Over 40 T2B 30 Clean & Jerk @50/35 30 Bar Over Burpee 200 Du´s / 600 Su 30 Bar Over Burpee 30 Clean & Jerk 40 T2B 40 Box Jump Over 50 Front Squat 50/40 Cal Erg Toistot jaetaan tarpeen mukaan…

MAANANTAI Open 16.1 20min AMRAP: 8 Overhead Lunge 42,5/30kg 8 Bar Facing Burpee 8 Overhead Lunge 42,5/30kg 8 Chest to Bar Painonnostossa Työntö TIISTAI Floor Press 5×3 8min AMRAP: 18 Situp 15 KB Swing 12 Pushup KESKIVIIKKO Hang Power Snatch -Etsi raskas rauta 4 rounds 1min max reps Power Snatch 1min lepo 1min max reps…

Kevyt viikko Clean & Jerk technique

MAANANTAI Ei WODeja TIISTAI Push Press 5×1 Parin kanssa: Double Fran 42-30-18 Thruster Pullup 15min cap KESKIVIIKKO Deadlift 5×3 9min AMRAP 6 Deadlift 100/70kg 30 Double Under TORSTAI Weighted Pullup 5×2 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 45/30kg Shoulder to Overhead 45/30kg 10min cap PERJANTAI 40min OTM 1: 15 KB Swing 2: 10-15 Burpee 3: 15 Wallball…

12.11.2014 Snatch 5×2 21-15-9-6-3 Shoulder to Overhead (Kevyt) Bar over -Burpee

Easy Aerobic As Far As Possible In 30 min 1000/800m Erg 60 Air Squat 50 Abmat Sit up 40 Box Over 30 Burpee -rest 2 min 30 Burpee 40 Box Over 50 Abmat Sit up 60 Air Squat 1000/800 m Erg