21.1.2015

Kipping Practice / technique *Pull Up / T2B Wod 24 Min For Max meters Or Cals Erg Every 4 min Perform (6x yhteensä) 15 Air Squat 10 Push Up 5 Pull Up OR T2B ( Valitse itse kummat haluat) *Aloita 15/10/5 – setillä

Maanantai 16.7 Strict Press 8-8-8-8 *Rest 2min Condition 15 Min amrap 2 Round ”Cindy” 3 Clean & Jerk @70/50 *1 Round ”Cindy” = 5 Pull up 10 Push Up 15 Air Squat Tiistai 17.7  40 min Emom (10 kierrosta) 1) 12/10 Cal Row / Assault 2) 6 -10 HsPu 3) 8 Burpee Box Jump 4)…

Strict Pull Up Progression Strict Pull Up 6 x 6 Metcon 3 x 3 Min Amrap 21 Thruster @45/30 Max Rep T2B / Knee Raise 3 min rest 18 Thruster 45/30 Max rep Pull up / Jumping Pull Up @45/30 3 min rest 15 Thruster @45/30 Max Rep C2B / Jumping C2B

Parin Kanssa 8 kierrosta (4 per person) 8 Kb Swing 8 Goblet Squat 8 (4+4) Kb C@J 8 Kierrosta 7 Wallball 7 Deadlift @60/40 7 Hspu Or Push Ups 8 Kierrosta (4per person) 6 Back Squat @60/40 6 Bar Over Burpee 6 T2B Or V-up 8 Kierrosta (4 per person) 5 Power Clean @60/40 5…

MAANANTAI Snatch 6×3 15min OTM 1: 45s Max Double Under 2: 5 Heavy Power Clean 3: Lepo TIISTAI Push Jerk 5×3 21-18-15-12-9-6-3 SDHP 35/25kg Push Press 15min cap KESKIVIIKKO Back Squat 5×3 3 RFT: 10 Toes to Bar 20 Jumping Lunge 30 KB Swing 24/16kg 10min cap TORSTAI HSPU 5×5 20min OTM 1: 3 Strict…

13.10.2014 Snatch 12×2 – OTM 7min AMRAP: 10 Thruster 15 Pushup 20 Air Squat