3.1 Torstai
Gymnastick
Ring Dip + HsPu
4 x 4-6 Ring Dip + 4-8 HsPu
Skaalauksena kuminauha
TAI
4 x 8-10 Diamond Push Up + 8-10 Double KB Press
Metcon
20 Min Emom
1. 21/18/15 Cal Row
2. 3 Power Clean @75-80%
Gymnastick
Ring Dip + HsPu
4 x 4-6 Ring Dip + 4-8 HsPu
Skaalauksena kuminauha
TAI
4 x 8-10 Diamond Push Up + 8-10 Double KB Press
Metcon
20 Min Emom
1. 21/18/15 Cal Row
2. 3 Power Clean @75-80%
Endurance TAI Rästi viime viikolta 2×15 min Amrap (5 min rest) 100 Air Squat 50 Box Step Up (lintti tai kahvakuula sylissä) 50 Burpee To Target + Max Reps Thrusters @45/30 5 min rest
30 Rounds For Time 10 Air Squat 3 Bar Face Burpee 1 Snatch @60/40
MAANANTAI Clean & Jerk 5x 1+2 ”Rakkaudella Karjalasta III laji 4” 6min AMRAP 8 Toes to Bar 2,4,6,8… Front Squat 52,5/35kg TIISTAI HUOM! Ei aamuwodia, iltawodit 16-17 ja 17-18. Ring Skills 21min OTM 1: 4-6 Handstand Pushup 2: 6-8 Burpee-Boxjump 3: 12-15 Unbroken Wallball KESKIVIIKKO Back Squat 2-2-1-1 L-Sit 5x Max aika, vapaa lepo Back…
3 X 15 min 15 Min 2000m/1600m Row /8-10min bike + Amrap 12 Air Squat 9 Sit up 6 Push up 15 min 4 rounds run (n.1200m) + Amrap 12 Kb Swing 9 Box Step Over 6 Burpee 15 min 2000/1600m row /8-10min bike + Amrap 60m object carry + 30 Du / 60 Su…
Strenght Back Squat 4-4-2-2 *2 Min rest *Build HEAVY Metcon 3 Rft 50 Air Squat 30 Kb Swing 10 C&J @60/40 18 Min Cap
Handstand / Handstand Push Up progression WOD 16 min Emom 35-50 DU 12 Bench Press 15/12 Cal Erg 8-14 T2B / K2E Finisher ”Tabata Haba”