30.4.2015
Snatch + Overhead Squat
5x 1+3
5 RFT:
10 Toes to Bar
30 Double Under
Snatch + Overhead Squat
5x 1+3
5 RFT:
10 Toes to Bar
30 Double Under
40 min Amrap 30 Cal Row 30 Air Squat 30 Box Jump 30 Burpee 30 DU Tarkoitus työstää tasaisella sykkeellä
Back Squat Every 2 x 6 Round 3 rep @75% Metcon 20 kierrosta Parin kanssa yksi kierros vuorotellen 12 KB Swing @32/24 6 Burpee Over KB 20 Min Cap
A. 5 Rounds 5-10 Pull up (strict,kipping, butterly / Pull up practice 20-30 sec 3-6 Sandbag Over Shoulder 35-50 DU / 45-60 Sec DU Practice *rest n.60 sec kierroksen jälkeen B. 5 Rounds 5-10 Hspu / Hspu Hold (20-30sec) 3 Squat Clean (60-70%) 4 (2+2) Turkish Get Up *Rest n. 60 sec kierroksen jälkeen !…
Floor Press 12 min Find Moderate Heavy 3 Rep Metcon Parin kanssa 21 – 18 – 15 – 12 – 9 – 6 Push Press SDHP @35/25 A. Tekee 21 + 21 B. Tekee 21+ 21 A tekee 18+ 18 jne…
Partners Buy In Row 1500 / 1200 m 20 Rounds ”You Go I Go” 4 Burpee Box Jump Over 5 T2B 6 Double Kb Thruster @2×24 / 2×16 Cash Out Row 1500 / 1200m *Row Split every 250 / 200m
4 x Every 90 sec (6min) Power Snatch 2 – 2 -2 -2 *Drop N Go 3-4 min rest 4 x Every 90 sec (6min) Overhead Squat 2 – 2 -2 -2 aloita esim 75-80%sta WOD 5 Kierrosta 6 Strict Hspu (Deficit Tarvittaessa) 8 T2B 12 Heavy Wallball *Go with Quality *1 round about 1:30-2:30