MAANANTAI
Ei WODeja
TIISTAI
”Open 16.5”
21-18-15-12-9-6-3
Thruster 45/30kg
Bar Facing Burpee
KESKIVIIKKO
Shoulder Press & Back Squat
6 @ 70%
6 @ 80%
3 @ 90%
2 @ 95%
TORSTAI
Pullup 4×4
9min AMRAP:
30 Wallball
60 Double Under
PERJANTAI
10x 2min ON, 2min OFF (40min)
Vuorotellen A ja B
A: 15 Heavy KB Swing + Max reps Box Over
B: 6 Heavy Power Clean + Max reps Jumping Lunge
Front Squat 4×6 10-9-8-7-6-5-4-3-2-1 Deadlift Bar Over -Burpee
Clean 10×2 – OTM 10-9-8-7-6-5-4-3-2-1 Front Squat (Tanko maasta) Bar over – Burpee
Kevyt viikko Kipping Hollow Hold 5x 30s ON, 30s OFF Superman Hold 5x 30s ON, 30s OFF
MAANANTAI HUOM! Ei aamuwodia 07:00! Hakkaraisen pääsiäissulatus. TIISTAI Snatch + Hang Snatch 4 RFT: 4 Burpee-Box Over Jump 8 Pushup 12 Situp 16 Jumping Lunge 15min cap KESKIVIIKKO Every 1:30 for 8 rounds 4 Front Squat 70-75% + 5-10kg 3x 8-12 KB/DB Bench Press Max Wide Grip Strict Pullup 2x 40-60s Ring Plank -60s lepo…
14 Min Amrep For Time 120 Hang Power Clean @70/50 TAI 50 / 35 + Max Rep Hspu / Hr Push Ups rest of the time *Power Clean vaihto aina 5:n toiston jälkeen 5 min rest 12 Min Amrap 2 Synchro Box Over Jump 2 Synchro Thrusters @45/30 4 Synchro Box Over Jump 4 Synchro…
¨Jack¨ 20 Min Amrap 10 Push Presses 10 Kb Swing 10 Box Jumps Acc. 2 x 3 min amrap (1 min rest between) Strict Pull Up / Banded Pull Up / Ring Row Strict Hspu / Double Kb Press 1 +1 , 2+ 2, 3 +3 , 1+1, 2+2, 3+3