20.3 Keskiviikko
Every 2 min x 5
Back Squat 5 x 4 @75%
- Sama paino kuin viime viikolla
Metcon
¨Walker¨
150 Duble KB Front Rack Lunge @2×24/2×16
Time Cap 13 Min
Every 2 min x 5
Back Squat 5 x 4 @75%
Metcon
¨Walker¨
150 Duble KB Front Rack Lunge @2×24/2×16
Time Cap 13 Min
5x Push Jerk + Split Jerk 7min AMRAP: 12 Front Rack Weighted Stepup 12 Pullup
¨You Go I Go¨ 30 min Cap 20 Kierrosta (10 Per nenä) 12 / 10 Cal Erg 6 Burpee To Target 3 PC + Jerk Loppuaika max rep partner Wallball
23.10.2014 Kipping 4 rounds, 40s ON, 20s OFF Handstand hold Hollow hold Arch hold
Power Clean + Squat Clean Every 2 Min x 5 @85 % (lisää viime viikkoon) Metcon ”Grace” 30 Clean & Jerk @60/40
30 min Quality Work 500/400m erg (Bike 1000/750) 10 + 10 One Arm Ring Rows 20 Kb Swings 10 + 10 Lunges 20 Push Ups (Or 10 Strict Hspu if capable) ¨Core¨ 3 sets 1 min alternate V-Ups 1 Min Max Hollow Hold 1 min rest
45 Min Easy Work 3 Min erg 3 Min ¨Cindy¨ (9-6-3) 3 Min Object Carry 3 Min ¨Bear Complex¨ 3 Min Movement Of Your Choice ¨Cindy¨ = 9 Air Squat 6 Push Up 3 Pull Up ¨Bear Complex = 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press *suorita…