18.12.2014

40 Min Emom 15/12 Cal Erg 2. 6 Sandbag Over shoulder 3. 8-12 Burpee Box Over 4. 6 Snatch @60/40 5. Rest

Open 15.5 27 Cal Row 27 Thruster 21 Cal Row 21 Thruster 15 Cal Row 15 Thruster 9 Cal Row 9 Thruster

Tempo Squat *Valitse Front Tai Back 5×2 Rep + 3 High Box Jump 3sec alas 1 sec stoppi ja ylös @60-70% max Metcon Open 20.1 10 Rounds 8 Ground To Overhead @42.5/30 10 Bar Facing Burpees *15min Cap Ground To Overhead *Valitse itse C&J tai Power Snatch

StrenghtWOD Tai ¨Rästi¨ viime viikolta Clean Complex Find Moderate Heavy 1 Power Clean + 1 Front Squat + 1 Squat Clean *Go Every 90 sec x 6 rounds *Build Weight METCON As Long As Possible In 18 minutes Bench Press @70-75% max Sandbag Over Shoulder OR Power Clean @~70 Max Strict Pull Up Or Ring…

HUOM! TREENI KYRÖNNIEMEN KENTÄLLÄ 16:30 😎 8 min Amrap BUY IN 800 m run (yhdessä) +Max meter walking Lunge Lungessa splitti aina 10 rep jälkeen 3 min Rest 8 min Amrap BUY IN 600 m run (yhdessä) + Max Meter Burpee Jump Vuorotellen Burpee + eteenpäin hyppy Toinen tekee Burpeen ja hypyn siitä mihin toinen…

Erg Condition 30 Min For Max Meter Or Cal With Partner Every split 8 X Partner Over And Under *Split Every 1:00,1:30,2:00 3:00, 4:30 Tms *80-85% Teho ”Core” Tabata Mountain Climbers