23.-27.10.2017

Parin kanssa 3×10 Min Amrap 3 min rest 10 min Amrap 30 sec työaika A. Max Rep Box Over B. 5 Deadlift 3 min rest 10 Min Amrap A. Max Rep Du´s B. 3 rep Front Squat 3 min rest 10 Min Amrap A. Max Rep Walball B. 1 rep C@J RX tanko 80/60 Skaalaa…

MAANANTAI Snatch -etsi raskas rauta 6min AMRAP: 8 Thruster 3 Muscle Up / 5 Chest to Bar Painonnostossa rinnalleveto TIISTAI Shoulder Press & Back Squat 5 @ 70% 5 @ 80% 2 @ 85% 3 @ 90% 1 @ 100% KESKIVIIKKO Pullup 3-3-2-2 5RFT: 12 Toes to Bar 16 KB Squat Clean (8+8) 12min timecap…

Squat Snatch Every 1 min X 10 *1 rep Ohs Every 90 sec x 6 *2 rep WOD 12 min amrap 3-6 Strict Hspu / Strict Press 1-2-3…….. Sandbag Over Shoulder *Lisää yksi Sandbag Over Shoulder Per Kierros

3 Push Press + 3 Push Jerk Every 2 min x 6 Find Heavy Complex *Täytyy olla unbroken ” Chief” 5 x 3 Min amrap 3 Power Clean @60/40 6 Push Up 9 Air Squat 1 min rest amrapin jälkeen

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

Strenght Bench Press 6 – 4 – 2 – 2 *Go Heavy ! *rest 2min 20 Min Emom 1) 15 Box Jump Over 2) 9 Push Up + 4 Power Snatch @52.5/35