3.8 Lauantai
Floor Press
6 x 3 rep
- Go Every 2 min
- Find Moderate Heavy 3 rep (Not Max)
16 min Emom
- 5 Floor Press @70-75% Päivän 3 rep maxista
- 10 ¨Heavy¨ KB Swing
Floor Press
6 x 3 rep
16 min Emom
MAANANTAI 3-position Clean (maa-polvi-taskut) -etsi raskas Kuntokarkelot 2016 laji 1 4min AMRAP 20 KB Clean & Jerk 24/16kg 20 KB Snatch 20/12kg Max reps alternating Pullup & Toes to Bar 5min aikaa etsiä Thruster 3RM TIISTAI 3 rounds, OT90s (18min) 1: 10 Rolling Pistol Squat / Pistol Squat 2: 45s max reps Handstand Pushup 3:…
Partner Spirit A’la CF SLN 0:00 – 12:00 7 – 13 – 18 Synchronized Thrusters 42.5/30 Synchronized Bar-Facing Burpees 12:01 – 24:00 Find max Clean & Jerk 1 Rep *yhteistulos 24:01 – 36:00 18 – 13 – 7 Synchronized Thrusters 42.5/30 Synchronized Bar-Facing Burpees ** Skaalattuna Thrusters 30/20 * Burpeessa rinta yhtä aikaa maassa…
MAANANTAI Ei WODeja TIISTAI Push Press 5×1 Parin kanssa: Double Fran 42-30-18 Thruster Pullup 15min cap KESKIVIIKKO Deadlift 5×3 9min AMRAP 6 Deadlift 100/70kg 30 Double Under TORSTAI Weighted Pullup 5×2 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 45/30kg Shoulder to Overhead 45/30kg 10min cap PERJANTAI 40min OTM 1: 15 KB Swing 2: 10-15 Burpee 3: 15 Wallball…
Tempo Back Squat 5 x 2 + 3 High Box Jump 7 sec. alas ja 3 sec pause pohjassa Metcon 12 min alternating tabata Max Reps Du´s Max rep push up Max rep Sit up
A. 5 Rounds 5-10 Pull up (strict,kipping, butterly / Pull up practice 20-30 sec 3-6 Sandbag Over Shoulder 35-50 DU / 45-60 Sec DU Practice *rest n.60 sec kierroksen jälkeen B. 5 Rounds 5-10 Hspu / Hspu Hold (20-30sec) 3 Squat Clean (60-70%) 4 (2+2) Turkish Get Up *Rest n. 60 sec kierroksen jälkeen !…
KB Skills Front Squat 10×10 – 1min lepo sarjojen välissä.