30.11 Tiistai
¨Testipäivä 2¨
20 Min Amrap
50 Wallball
40 Deadlift @60/40
30 Bar Over Burpee
20 T2B
10 C&J @60/40
Amrapin jälkeen heti
6 Min to Find
Heavy 1 rep C&J
¨Testipäivä 2¨
20 Min Amrap
50 Wallball
40 Deadlift @60/40
30 Bar Over Burpee
20 T2B
10 C&J @60/40
Amrapin jälkeen heti
6 Min to Find
Heavy 1 rep C&J
45 min Emom (easy pace) 5 min Erg 5 Min Amrap 10 Air Squat 10 Push up 10 Burpee 5 Min Amrap 10 Box Step Over 10 Sit Up 10 C/J @40-50%
Snatch 5×1 8min AMRAP: 3, 6, 9, 12….. Plate Ground to Overhead Deadlift
KB Skills Front Squat 10×10 – 1min lepo sarjojen välissä.
-Pk2 48 Min 4 Kierrosta 4 Min Erg 4 Min Object Carry / Yoke walk / Sled Push tms. 4 Min Amrap 5 HsPu + 5 Pull Up + 10 Box Over *Scale HsPu – – > 5 Double Kb Press *Scale Pull Up – -> 10 ring Row
Shoulder Press Every 90 sec x 6 3 rep 3 rep 2 rep 2 rep 1 rep 1 rep *Build Heavy 1 rep of the Day Metcon 12 min Emom Option 1 3 Strict HsPu (Haastava) 6 T2B Option 2 3 Push Press @70/50 12 V-Ups
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