18.11.2014

Ring Skills Reverse Tabata L-sit 8x 10s ON, 20s OFF

Power Test Cal Row 35 M 27 N Strenght + Skill Emom x 20 Min Bench Press 6 Rep AHAP 30-50 Du´s

Open 19.1  15 Min Amrap 19 Wallball 19 Cal Row M 9kg N 6kg  

MAANANTAI Snatch 5×2 15-12-9-6-3 Overhead Squat 45/30 Toes to Bar 10min cap TIISTAI Front Squat 3×10 50 Double Under 50 Situp 50 KB Swing 24/16kg 12min cap KESKIVIIKKO Clean & Jerk 3x 3+1 10min AMRAP 5 Shoulder to Overhead 52,5/35 10 Deadlift 52,5/35 15 Box Jump 60/50 TORSTAI Sumo Deadlift 5×5 Front rack stepup 3×10…

40min Gymnastic Emom 6 + Burpee Box Overs X x Pull Up, C2B, Rope climb (Strict tai kippi) 30-50 DU’s X x HsPu (Strict tai kippi tai HS Hold Rest *Valitse toistomäärä / skaalaus oman tason mukaan

Hspu 5 x Max rep strict hspu *3 min rest *max 1 abmat **hsput jalat boksilla Metcon Every 3 min x 5 12  KB Snatch (6+6) 18  Box Jump Overs