Partner Wod You Go I Go
38 Min Window
50 kierrosta (25 per nenä)
5 Heavy Wallball @12/9
3 Chest To Bar / Pull Up / Jumping Pull Ups / Ring Rows
1 Power Clean @90/70 (scale to 75-80% Max)
Buy Out
50 Deadlift @Power Clean Weight
*Scale wallball normal wallball jos tarve
*Tavoite saada kierros n. 30-35 sec
MAANANTAI Shoulder Press 1RM 7min AMRAP: @ Shoulder Press 1RM 6 Deadlift 4 Hang Power Clean 2 Shoulder to Overhead Painonnostossa Rinnalleveto TIISTAI Deadlift + Squat Clean 1+3, 2+2, 3+1 3RFT: 21 Air Squat 15 Heavy KB Swing 9 Boxjump 9min TC KESKIVIIKKO Floor/Bench Press 5×5 12min for quality 3 (Weighted) Pullup 3 Handstand Pushup…
Parin kanssa 16 Min Emon A) Handstand Hold / Leg against wall hold B) 5 Power Clean 70/45 + 5 Bar Over Burpee 4 Min rest 16 Min Emom A) Heavy Deadlift Hold @140/90 B) 5 Thruster @42.5 / 30 + 5 Bar Over Burpee Vuorot vaihtuvat joka minuutti Toinen tekee 5 + 5…
26.11.2014 5x 2 Power Clean + 1 Front Squat + 1 Jerk 14min On the Minute Parittomat: 5 Hang Clean + 10 Air Squat + Max effort Double Under Parilliset: Lepo
Pause Front + Pause Back Squat (Räjähtävä) 2+2 x 6 @60-65%Front Squat Maxista *Ensimmäisillä toistoilla 2-3 sec pause pohjassa Ensin 1xFront Squat 2 sec pausella + 1 Front Squat –> Tanko Niskaan 1xBack Squat 2s Pausella + 1x Back Squat Acc. + Core 3 X 5 High Box Jump 10 Goblet Squat (HITAASTI ALAS –>…
Deadlift + Shoulder Press Test 10 Min To Find 1 rep max Shoulder Press 10 Min To Find 1 rep max Deadlift ”Core” 3 x 30 sec Plank Hold 30 sec Sinlge Leg V-ups 30 Sec Plank Hold 30 sec Hollow Rocks 30 sec Plank Hold 1 Min rest
6 Min Amrap 60 Box Jumps + Max Rep Power Cleans @60/40 3 min rest 6 Min Amrap 45 Box Jumps + Max Rep Power Cleans @70/45 3 min rest 6 min Amrap 30 Box Jumps + Max Rep Power Cleans @80/50 ”Core” 5 x 30 sec On 30 sec Off Max L Sit