28.10 Sunnuntai
45min easy work
1000 m Row/Ski 1500m Assault 4-5min bike
30 Air Squat tai 10+10 Pistol
20 Sit up
10 Burpee
45min easy work
1000 m Row/Ski 1500m Assault 4-5min bike
30 Air Squat tai 10+10 Pistol
20 Sit up
10 Burpee
Sumo Deadlift 4×4 12min OTM: Parittomat: 10 Back Squat + 15 KB Swing Parilliset: Lepo
45 Min Easy Work 3 Min erg 3 Min ¨Cindy¨ (9-6-3) 3 Min Object Carry 3 Min ¨Bear Complex¨ 3 Min Movement Of Your Choice ¨Cindy¨ = 9 Air Squat 6 Push Up 3 Pull Up ¨Bear Complex = 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press *suorita…
Hspu / Hs Hold *Hsput Boxi apuna *Seinälle meno *kippi *Jos Hspu kulkee niin etsi haastava 3 Rep 20 Min Emom 1) 15/12 Cal Erg 2) 1-10 Rep valitsemaasi liikettä kehonpainolla (Kippi,pull up, push up, hspu, Wall Climb tms…)
10 Min Gymnastic Practice Valitse jokin harjoiteltava liike T2B, Hspu tms. Metcon Open 20.2 variaatio 20 Min Amrap ¨RX¨ 4 KB / Dumbell Thrusters 6 T2B 24 Double Unders ¨Scaled¨ 4 KB / Dumbell Thruster 6 Hanging Knee Raise 24 Single Unders
3n joukkueissa ¨TEAM LINDA + Burpee¨ 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 -1 30 Min Deadlift @ 110 / 75 Bench Press @ 75 / 45 Squat Clean @ 50 / 35 A: 10 Deadlift -> 10 Bench Press -> 10 Squat Clean ->…
16 min (2x8min) Floor Press Find Moderate Heavy 3 rep (Jätää varaa n.1 toisto) *8 min Power Clean Find Moderate Heavy 2 Rep (jätä varaa n. 1 toisto) *8 min Wod 21 – 15 – 12 Sandbag Over Shoulder TAI Power Clean *Joka kierroksen jälkeen 2 kierrosta Cindyä 1 kierros Cindyä = 15 Air Squat…