31.3.2015
Ring Skills
Pullup progressio
4×9 – 1min lepo sarjojen välissä
3 RFT:
10 Ring Dip
15 Ring Row
20 Situp
25 Air Squat
Ring Skills
Pullup progressio
4×9 – 1min lepo sarjojen välissä
3 RFT:
10 Ring Dip
15 Ring Row
20 Situp
25 Air Squat
Ring Skills Reverse Tabata L-sit 8x 10s ON, 20s OFF
12min On the minute: 2 Power Clean 20min, 30s ON, 30s OFF Min 1: KB Snatch, vuorokäsin Min 2: Toes to Bar Min 3: Hollow Rock Min 4: Double Under
KB Skills 50 Double Under 40 KB Front Squat 30 Boxover 20 Toes to Bar 10 Wallclimb
Parimetcon 50 Back Squat @100/70 75 Burpee Box Jump Overs 100 Power Snatch @50/30 75 Burpee Box Jump Overs 50 Back Squat *EVERY 4 min 30 Partner Wallball 40 Min Cap
40 Min Emom 15/12 Cal Erg 2. 6 Sandbag Over shoulder 3. 8-12 Burpee Box Over 4. 6 Snatch @60/40 5. Rest
1.12.2014 Box Squat 6×2 -Maltilla alas, terävästi ylös. (boksilla istuessa, lonkan tulee olla polven tasalla) 3 rounds for quality: 4 Wallclimb 8 Toes to Bar 12-40 Double Under KESKITY LAATUUN!