3.3 Sunnuntai
48 Min E2MOM
1) 2 min Erg 1
2) 2min Amrap 5 Push Up 5 KB Swing
3) 2 min Erg 2
4) 2 min Amrap 10 Sit Up 10 Air Squat
48 Min E2MOM
1) 2 min Erg 1
2) 2min Amrap 5 Push Up 5 KB Swing
3) 2 min Erg 2
4) 2 min Amrap 10 Sit Up 10 Air Squat
Saved By The Barbell with Partner 3 Kierrosta 2 min max rep Burpees 2 min max rep Wallballs 2 min Max rep Deadlifts 2 min Max rep Med-Ball Sit-Ups 2 min Max Rep Hang Power Clean 2 Min Rest *Tulos on vähiten toistoja saatu kierros *RX = 52.5/35
Aerobic test With Partner Max Cal Erg 1 Min On 1 Min Off x 30 (15 Per Person) *Go ALL OUT ”Core” 50 Abmat Sit ups 40 Hollow Rocks 30 sec Hollow Hold 20 Tuck Ups 10 Toe Touches *8Min
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”
Squat Progressio Front Squat + Back Squat 2 + 4 rep X 3 sets @85-87.5% Front squat max *rest 3 min Metcon 6 x 2 min On 1 min Off A. Max Rep ¨DT¨ @50/35 B. 25 Goblet Squat + Max Rep KB Swings @24/16 ¨DT¨ 12 Deadlift 9 Hang Power Clean 6 Stoh A…
Parimetcon 4 Kierrosta molemmille 14 Kb Snatch @24/16 7 Double Kb Hang C&J @2×20/2×12 4 kierrosta molemmille 10 T2B 5 Push Up 4 Kierrosta Molemmille 8 Pull Up / Ring Row 4 Deadlift @80/60 4 Kierrosta Molemmille 6 Burpee Box Over 3 Hspu 4 Kierrosta Molemmille 30 Du / 60 Su 3 SandBag Over Shoulder…
Ring Dip + (Hspu)Technique Metcon 20 min Parin kanssa 1 kierros vuorotellen A: 3-5 Ring Dip 10 Air Squat (Jos hallitset pistol kyykyt nii tee niitä 3-5+3-5) B: 3-5 Hspu 10 Sit Up Pari 1 tekee Dip + Air Squat Pari 2 Tekee Dip + Air Squat, Pari 1 tekee Hspu + Sit up, Pari…