29.8 Torstai
Every 10 Min X 4
- 1200 m Run + max rounds Cindy
- 1200/1000 m row / Ski / 5-6min erg + 150 Meter Object Carry + Max Rep DU´s
Every 10 Min X 4
Handstand Push up / Push Up Progression Hspu jo hallussa 10 min Emom 3-6 HSPUS Push Up Progression = 10 min Emom 3-8 Standard Push Ups WOD ¨Lynne¨ 5 x Max Rep Bench Presses + Max Rep Unbroken Pull ups / Ring Rows *RX Bench Press @Bodyweight *Rest ~3min between sets
20.10.2014 Shoulder Press 3×5 10-8-6-4-2 Shoulder to Overhead 40 Double Under kierrosten välissä
40 Min Emom 15/12 Cal Row 5 Bench Press 15 Wallball 5 HsPu *Skaalaa määriä tarvittaessa
MAANANTAI: Front Squat 4×6 Parimetcon: 200 Wallball – toistot saa jakaa miten haluaa. TIISTAI: Snatch 6×3 8min AMRAP: 20 KB Snatch – Vuorokäsin 40 Double Under KESKIVIIKKO: Shoulder Press 5×4 Ring Dip 3×3 TAI Support Hold 3x20s Tabata Burpee (8x 20s ON, 10s OFF) TORSTAI: Back Squat 5×5 10min AMRAP: 6 Deadlift 12 Air Squat…
Parin kanssa 1 kierros vuorotellen 30 RFT 12 KB Swing 10 Box Over 4 Burpee 2 Sandbag Over Shoulder TAI HEAVY Power Clean 40 Min Cap 40 Min Cap
20.11.2014 5x Snatch Pull + Snatch + Overhead Squat 7min AMRAP: 7 Pullup 7 Overhead Squat (medium)