23.10 Keskiviikko

Strenght 10 min to build 2 Rep Heavy Hang Power Clean Wod ”DT” 5 Round For Time 12 Deadlift 9 Hang Power Clean 6 Push Jerk RX = 70/50 13 min cap

MAANANTAI Pause Snatch 6×2 – 2s stoppi polven päällä 9min AMRAP 10 Hang Squat Snatch 35/25kg 30 Double Under TIISTAI Strict HSPU 5×4 18min AMRAP 5 Burpee-Boxjump 10 Pushup 5 Pullup 10 Jumping Air Squat KESKIVIIKKO Every 1:45 For 12min 15s (7 sarjaa) 5 Front Squat @ 65-70% 20min AMRAP parin kanssa 12 Wallball 6…

3 kertaa ¨Heads Or Tails¨ Heads Tails 50 Box Step Ups/jumps 50 Squat To Box Step Ups/jumps 50 Wallballs 50 Double Squat Wallballs 40 Push Up 40 Hand release push ups (OR 30 HSPUS) 40 Goblet Squat 40 Weighted lunges (each leg) 40 V-Ups 40 Toes to bars 50 Russian Kb Swings 50Kb Swings 30…

HSPU / PUSH UP progressio 10 min Emom *3-6 HSPU *4-8 Push Ups Lisää viime viikkoon 16 min Emom 35-50 DU / DU practice 10 Push Press @50/35 6-12 T2B 30 sec Hollow Hold

Snatch work 15 minutes WOD 20 Min amrap 1 Snatch @moderate heavy 3 Burpee Box Jump 5 Pull Ups / Ring Rows

”Hallowod” 40 Min Amrap Parin kanssa 10 Synchro Bar Face Burpee 31 Deadlift 10 SBFB 31 HsPu / Hr Push Up 10 SBFB 31 Hang Power Clean 10 SBFB 31 T2B 10 SBFB 31 Front Squat 10 SBFB 31 Pull Up 10 SBFB 31 Thruster *Tanko 60/40