21.10.2014
21.10.2014
Deadlift 4×4
5RFT:
10 Back Squat
20 KB Swing
21.10.2014
Deadlift 4×4
5RFT:
10 Back Squat
20 KB Swing
KEVYT VIIKKO MAANANTAI Open 18.1 -muunnelma 20min AMRAP 8 Toes to Bar 5+5 1-arm Hang Clean & Jerk 12 Box Over Jump TIISTAI Gymnastics 15min laatua 7 Ring Row – yläselkä töihin, 2s laskeutuminen ala-asentoon. 7 Pushup – 2s laskeutuminen 30s Wall Sit 30 Double Under KESKIVIIKKO Clean technique TORSTAI Kipping technique Parin kanssa 20min…
Handstand / Handstand Push Up progression WOD 16 min Emom 35-50 DU 12 Bench Press 15/12 Cal Erg 8-14 T2B / K2E Finisher ”Tabata Haba”
Handstand / Handstand Push Up Practice WOD Every 5 min x 4 Rounds 35-50 Du / Su 18-25 Wallball 8-15 T2B 5-10 Hspu / Push Up *Goal 3:30 – 4:00 Per Round
4 x Every 90 sec (6min) Power Snatch 2 – 2 -2 -2 *Drop N Go 3-4 min rest 4 x Every 90 sec (6min) Overhead Squat 2 – 2 -2 -2 aloita esim 75-80%sta WOD 5 Kierrosta 6 Strict Hspu (Deficit Tarvittaessa) 8 T2B 12 Heavy Wallball *Go with Quality *1 round about 1:30-2:30
”Deload” Week Tempo Floor Press 5 sec alas 3 sec stoppi. Räjähtävä työntö 6×2 @moderate Metcon 21 – 15 – 9 Push Press @50/35 Bar Over Burpee
48 Min Every 3 min 4 kierrosta 3 min Erg 3 min Amrap 15 Sit Up 10 Air Squat 5 Box Jump Over 3 min Object Carry 3 min Amrap 5 Burpee + 10 Push up