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
MAANANTAI Jerk 3-2-1 ”Rakkaudella Karjalasta laji 3” 15-12-9 Shoulder to Overhead 52,5/35kg Bar Over Burpee Pullup 10min cap TIISTAI 32min OTM 1: 12 KB Swing 2: 6 HSPU 3: 12 Box Jump 4: 6 Toes to Bar KESKIVIIKKO Gymnastics 20min AMRAP 30 Jumping Lunge 15 Pushup 30 Situp 15 Ring Row TORSTAI Snatch technique PERJANTAI…
Front Squat 6 x 2 @75% Metcon Open 19. 2 25 T2B / Hanging knee raise 50 DU / SU 15-13-11-9-7 Squat Clean TAI 12 Min Amrap 9 Squat Clean @60/40 18 Box Jump Overs
For Time 1200 m Run ————————————————- 26 Rounds (1 vuorotellen) 13 each 3 HSPU 5 Hang Power Clean @60/40 10 (5+5) Front Rack Lunge ———————————————- 1200 m run Juoksu yhdessä 40 Min Timecap Juoksu = 3 kierrosta reittiä
Handstand Pushup 8min AMRAP: 15 Overhead Squat 15 Weighted Situp
Handstand / Handstand Push Up Practice ~20 min 15 min Amrap 20 Double Under10 Pushup5+5 KB Windmill
3×10 min Skill Work 10 min emom 45 sec Easy / moderate Erg 1-10 rep Barbell Movement / Practice Of Your Choice (Ohs, Snatch, Clean tms) 4 min rest 10 min Emom 45 sec Easy / Moderate Erg 1-10 rep Gymnastic Movement / Practice Of Your Choice (Pull up, C2B, T2B, Mu, Hspu tms) 4…