17.3 Tiistai
~ 15 min T2B Or Hspu Practice
*Saat itse valita jomman kumman
WOD
6 Rounds For Time
30 Du / 60 Su
6 Hspu
6 Goblet Squat
6 Box Jumps
6 T2B
6 Kb Snatches (per handu)
20 Min Cap
~ 15 min T2B Or Hspu Practice
*Saat itse valita jomman kumman
WOD
6 Rounds For Time
30 Du / 60 Su
6 Hspu
6 Goblet Squat
6 Box Jumps
6 T2B
6 Kb Snatches (per handu)
20 Min Cap
Handstand Handstand Drills Metcon 3-5 sets For Quality A. 10 + 10 Seated Alternating KB Press 20 Banded Push Press B. 15 (weighted sit Up) 30 sec Hollow Hold Vuorotellen A ja B
MAANANTAI Ei WODeja TIISTAI ”Open 16.5” 21-18-15-12-9-6-3 Thruster 45/30kg Bar Facing Burpee KESKIVIIKKO Shoulder Press & Back Squat 6 @ 70% 6 @ 80% 3 @ 90% 2 @ 95% TORSTAI Pullup 4×4 9min AMRAP: 30 Wallball 60 Double Under PERJANTAI 10x 2min ON, 2min OFF (40min) Vuorotellen A ja B A: 15 Heavy KB…
MAANANTAI Clean 1RM 21-15-9 Deadlift Box Over 9min TC TIISTAI Sama kuin viime viikolla, pyri lisäämään toistoja. 15min OTM 1: 20-40 Double Under 2: 5-10 Strict Pullup 3: 6-12 Pushup 10min AMRAP 5 Shoulder to Overhead 10 Toes to Bar 15 Burpee KESKIVIIKKO Deadlift 10-8-6-4-2 15min OTM 1: 15 Heavy Russian KB Swing 2: Max…
Clean 5×1 9min AMRAP: 2,4,6,8,10…. Clean Box Jump
Deadlift 3@75% 3@80% 3 @85% 1@90% Shoulder Press 4×3@80% Emom x 12 Min 1 Squat Clean + 1 Cluster Every 30 sec
¨ Wall Of Goals¨ – harjoittelua ~ 20 min 5 Min Amrap 5 Power Clean @70/50 7 t2B 3 min rest 5 min Amrap 5 Power Snatch @50/35 7 Hspu Corekimara loppuun