TIISTAI
Front Squat 1RM
10min AMRAP
3,6,9,12…
Box Over Jump
KB Swing 32/24kg
KESKIVIIKKO
”Holleyman” Parin kanssa
30 RFT:
5 Wallball
3 HSPU
1 HEAVY Power Clean
-1 kierros vuorotellen
35min cap
TORSTAI
Bench Press 5×5
12min AMRAP
3 Strict Pullup
6 Pistol Squat – vuorojaloin
12 KB Snatch 24/16kg -vuorokäsin
PERJANTAI
40min: 40s ON / 20s OFF
1: Row / Bike
2: Burpee
3: Double Under
4: V-up
Strenght 10 min to build 2 Rep Heavy Hang Power Clean Wod ”DT” 5 Round For Time 12 Deadlift 9 Hang Power Clean 6 Push Jerk RX = 70/50 13 min cap
20.8 Maanantai ”Big Clean Complex” Every 4 min x 6 Round (0:00,4:00,8:00,12:00,16:00,20:00) Hi Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press + Hi Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk + Hi Hang Squat Clean + Hang Squat Clean + Split Jerk Build Heavy…
Front Squat 4×4@80% *rest 2 min 2×6+6 Front Rack Lunge @mod heavy Metcon For Time 100 Burpee
Snatch 5×3 30 Plate Overhead Lunge 15 Boxjump 30 Plate Ground to Overhead 15 Boxjump 30 Plate Thruster 15 Boxjump
¨McGhee¨ 30 Min Amrap 5 Deadlift @125/85 13 Push Ups 9 Box Jumps
HUOM! Perjantaina (itsenäisyyspäivä) Ei Wodia Lauantaina Ei Wodia! Pikkujoulujumpat Lauantaina 15 –> Torstai Parin Kanssa 45 min aikaa suorittaa 12 Kierrosta 6 Deadlift @140/90 12 Bar Facing Burpees 19 Double KB Thrusters 17 Pull Up / RIng Row Buy Out 102 Cal Erg