22.12 Lauantai

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 Push Press 3×1 2x Max reps @ Shoulder Press 1RM 5 RFT: 6 Handstand Pushup 8 Toes to Bar 10 Box Over 10min Timecap Painonnostossa rinnalleveto & työntö TIISTAI Front Squat 3×3 1×15 3x3min AMRAP, 3min lepo 5 Power Clean 10 Front Rack Lunge KESKIVIIKKO Floor / Bench Press 3×3 30-50 Double Under 40…

10 Min Amrap 15 / 12 Cal erg 10 Box Jump Over 5 Burpee 3 min rest 10 Min Amrap 15 / 12 Cal erg 10 Air Squat 5 Pull up 3 min rest 10 Min Amrap 15 / 12 Cal Erg 10 Abmat sit up 5 push up 3 min rest 10 Min Amrap…

Box Squat 6 x 3 @60-70% Räjähtävä *jokaisen setin jälkeen 3 High Box Jump Metcon A. 5 min ( 15 sec on 15 sec off) – Max Plate Jumps – KB Swing B. 5 Min ( 15 sec on 15 sec off) – Sit Up – SDHP KB  

Front Squat 3×5 21-15-9 Deadlift Boxjump

21.10.2014 Deadlift 4×4 5RFT: 10 Back Squat 20 KB Swing