25.3 Maanantai

Strict Pull Up 2 – 2 – 2 -2 *Go Every 2 min *Weighted *Pyri lisäämään kuormaa viime viikkoiseen Acc. + Core 3 x Superset 1 6 Narrow Grip Bench Press (Mod. Heavy) + Max Dual Kb Push Press @2×20-16/2×16-12 Superset 2 6 -12 Tempo Ring Row (NOPEA veto, palautus HITAASTI) + Max Pull Up…

Front Squat 5 x 3 @82.5-85% Metcon 1:30 On 1:30 OFF x 6 15 Burpee Box Over + Max Rep Front Squat @70/50 50 DU + Max Rep Power Clean

Back Squat 3 rep @60% 3 rep @70% Max Rep @80% Every 2 min Accessory Front Rack Reverse Lunge 2 x 10 rep 2 x 6 + 6 1 Arm KB Deadlift 1 min rest sarjojen välissä Metcon Every min x 12 6 + 6 1 Arm KB Thruster 6 Burpee 12 KB Swing 6…

31 Box Jump (Tammi) 28 Deadlift (Helmi) 31 Lunge @Kehonpaino molemmille jaloille  (Maalis) 30 Power Clean (Huhti) 31 Push Up (Touko) 30 Front Squat (Kesä) 31 T2B/K2E (Heinä) 31 Push Press (Elo) 30 Pull Up / Ring Row   (Syys) 31 Back Squat (Loka) 30 Bar Over Burpee (Marras) 31 Cluster (Joulu) 365 DU (730 Su)…

Jerk Jerk technique + Jerk Emom Every 2min x 6 3 Pause Jerk (Split or Power) @60-70%   Accessory 3 rounds Seated alternating double kb press 3×20 (10+10) Bicep tricep extension 3×20 *Superset *1 min rest  

Deadlift Every 1:30 x 8 2 Rep * Build Weight Wod 3RFT 21 Box Jump Over 15 Deadlift 60/40 12 Bar Over Burpee 6 Push Jerk