7.6 Perjantai

Snatch progress Technical heavy complex Low Hang Snatch + Hi Hang Snatch + Ohs Metcon ”After Jussi” BUY IN: 25 Bar Facing Burpee 42 Deadlift 30 Hang Squat Clean 18 Power Snatch CASH OUT : 25 Bar Facing Burpee Tanko 50/35 13 min Cap

13.10.2014 Snatch 12×2 – OTM 7min AMRAP: 10 Thruster 15 Pushup 20 Air Squat

16 min (2x8min) Floor Press Find Moderate Heavy 3 rep (Jätää varaa n.1 toisto) *8 min Power Clean Find Moderate Heavy 2 Rep (jätä varaa n. 1 toisto) *8 min Wod 21 – 15 – 12 Sandbag Over Shoulder TAI Power Clean *Joka kierroksen jälkeen 2 kierrosta Cindyä 1 kierros Cindyä = 15 Air Squat…

Every 2 min x 5 Back Squat 5 x 4 @75% Sama paino kuin viime viikolla Metcon ¨Walker¨ 150 Duble KB Front Rack Lunge @2×24/2×16 Time Cap 13 Min

Every 2 min x 3 3 pClean&Jerk Every 90 sec x 3 2 pClean&Jerk Every 60 sec x 3 1 pClean&Jerk WOD 20 Min Amrap 4 SandBag Over Shoulder TAI mod. Heavy Power Clean 3 Heavy Bench Press 6 Pull Up / Ring Row *Voit mennä parin kanssa yksi kierros vuorotellen

30 min Quality Work 500/400m erg (Bike 1000/750) 10 + 10 One Arm Ring Rows 20 Kb Swings 10 + 10 Lunges 20 Push Ups (Or 10 Strict Hspu if capable) ¨Core¨ 3 sets 1 min alternate V-Ups 1 Min Max Hollow Hold 1 min rest