23.10.2014

Parin kanssa Running Clock (0-35) Buy In (0-5) Max Calories Erg in 5 minutes Then… 10 min amrap (5-15) 10 Synchro Burpee Box Jump Overs 10/15/20/25/30 jne. Synchro Goblet Squats 5 min rest (15-20) 2 rounds (20-35) 60 Power Snatch @45/30 60 Hspu / Push Press After 2 Rounds rest of the Time Max Calories…

T2B Practice / Kipping Practice WOD 60 sec On 60 sec Off x 10 A. 35 DU / 70 SU + Max Rep T2B B. 15 Wallball + Max Rep Hspu

20.10.2014 Shoulder Press 3×5 10-8-6-4-2 Shoulder to Overhead 40 Double Under kierrosten välissä

10 Min Emom Every min 10 Back Squat @60/40 (~40-50% Maxista)   4 sets 25 Banded Good Morning 20 Sit Up 15 Toes touches 10 Rdl @keskiraskas 5 High Box Jump

Back Squat 8@70% 4@80% 8@70% 4@80% *2min rest Metcon 4 x 1 Min Max KB Snatch 1 Min Max KB Box Step Overs 1 Min Max Du’s 1 min rest *tulos = vähiten toistoja saatu kierros

24.11.2014 Deadlift 4×4 22-16-10 Weighted Stepup KB Swing (raskas)