23.12 Sunnuntai

MAANANTAI Snatch 5×2 3x 3min AMRAP, 3min lepo 1: 10 Box jump, 10 Power Clean 45/30kg 2: 10 Burpee, 10 Thruster 45/30kg 3: 30 Double Under, 10 Snatch 45/30g TIISTAI Lisää toistoja/painoa toissaviikkoiseen 20min OTM 1: 8-12 Hollow Rock – pieni, nätti keinu 2: 0:20 Support Hold 3: 3-5 Strict (weighted) Pullup 4: Lepo 4x…

Strenght Wod TAI Rästi Find Days Heavy Complex 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Thruster *Go Every 2 min x 6 Rounds (Build weight) WOD 16 Min Amrap 1 Heavy Squat Clean 3 Heavy Bench Presses 6 Pull Ups 12 Heavy Kb Swings *Pull Ups Scale Down to…

MAANANTAI Open 18.2 In 12min window 1-2-3-4-5-6-7-8-9-10 DB Squat Bar Facing Burpee -rest of the time find 1RM Clean TIISTAI 3x 3min AMRAP, 2min lepo 1 Pullup 1 HSPU 2,2,3,3… ”Lankkuhelvetti” 0:20 ON 1:40 OFF 0:40 ON 1:20 OFF 1:00 ON 1:00 OFF 1:20 ON 0:40 OFF 1:40 ON 0:20 OFF 2:00 ON KESKIVIIKKO Every…

Box Squat 6×2 -Terävä nousu, kevyt rauta. Jos nousu ei ole nopea, vähennä rautaa. 5 rounds for quality: 10 Overhead Squat 5 Inch Worm (Mittarimato, niin pitkäksi kuin saat venytettyä)

40 Min Emom 15/12 Cal Erg 2. 6 Sandbag Over shoulder 3. 8-12 Burpee Box Over 4. 6 Snatch @60/40 5. Rest

Teams Of Three ”Friday Club” 120 / 96 Cal Row 100 Box Jump Overs 100 Power Snatch 42.5/30 100 Thruster 42.5/30 100 Pull Up 100 Thruster 42.5/30 100 Sandbag Over Shoulder 50/35 100 Box Jump Overs 120 / 96 Cal Row 40 Min Cap *Row Split 10/8 Cal