6.2 Torstai
Easy Aerobic As Far As Possible In 30 min
1000/800m Erg
60 Air Squat
50 Abmat Sit up
40 Box Over
30 Burpee
-rest 2 min
30 Burpee
40 Box Over
50 Abmat Sit up
60 Air Squat
1000/800 m Erg
Easy Aerobic As Far As Possible In 30 min
1000/800m Erg
60 Air Squat
50 Abmat Sit up
40 Box Over
30 Burpee
-rest 2 min
30 Burpee
40 Box Over
50 Abmat Sit up
60 Air Squat
1000/800 m Erg
18.11.2014 Handstand 8min AMRAP: 8 Burpee 24 Double Under
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
Pullup max reps Push Press + Split Jerk 5x 1+4 4min AMRAP: 21-15-9 KB Swing Burpee
Saturday Strenght Every 90 sec X 8 (12min) *Find Heavy (teknisesti hyvä) Snatch 1 rep *Power or Squat Heti perään kun viimeinen 90 sec mennyt Every 90 sec x 3 3 x 5 Touch n Go Snatch @60-70% päivän maximista Metcon 10 min amrap 1-2-3……. Sandbag Over Shoulder Bench Press @70-75% max *lisää 1 toisto…
Snatch Technique + 20 min Emom 1 Power Snatch *Ojennus *Vältä liian aikaista käsien koukistusta *Koppi ”90-astetta” 6 Min Core
A. Karkelo osa 1 10 min 1 min on 1 min Off 8 Bar Over Burpees + Max Gtoh Rest 5 min B. 5 min max rep Squat Cleans @80/50 5 min rest C. 15 min Amrap 20 partner Wallball 10 Hspu