Teams Of 2
40 Min Running Clock
A-Osa
2 Rounds
50/42 Cal Erg
50 Pull Ups
B-Osa
2 Rounds
50 Front Squat
50 Hspu / Push Press
C-Osa
2 Rounds
50 Bar Over Burpees
50 Hang Cleans
D-Osa
Build 1 rep Max Cluster
A,B,C osat voi suorittaa missä järjestyksessä vain.
D-osaan pääse vasta kun ABC suoritettu
*Toinen pareista suorittaa toinen huilaa
*Tanko RX 60/40
MAANANTAI Clean & Jerk 7×2 12x 40s ON, 20s OFF KB Swing Box Over TIISTAI Handstand Pushup Ring Dip 3×7 TAI Support Hold 3x40s 60 Strict Pullup for time KESKIVIIKKO Front Squat 8×2 9min AMRAP: 40 Double Under 10 Deadlift TORSTAI Snatch 8×1 3:n hengen joukkueissa: 15min AMRAP: A: 20 Burpee-Boxjump B: Max rounds 5…
Snatch Primer + Snatch Technique (Power) WOD 3×6 min amrap 6 min Amrap 10 / 8 Cal Erg 6 T2B / K2E 3 Power Snatch 50/30 2 min rest 6 Min Amrap 10 / 8 Cal Erg 6 Box Jump Overs 2 Power Snatch 60/35 2 min rest 6 min Amrap 10 / 8 Cal…
MAANANTAI Push Press 3×1 2x Max reps @ Shoulder Press 1RM 5 RFT: 6 Handstand Pushup 8 Toes to Bar 10 Box Over 10min Timecap Painonnostossa rinnalleveto & työntö TIISTAI Front Squat 3×3 1×15 3x3min AMRAP, 3min lepo 5 Power Clean 10 Front Rack Lunge KESKIVIIKKO Floor / Bench Press 3×3 30-50 Double Under 40…
40 min Every 2min 1. 12 V-Up (Skaalaa ylöspäin esim 6-8 t2b) + Max Cal 2. 10 Burpee + Max Plate Carry @25/20
Front Squat 3-3-3 @82.5-87.5% 1-1-1@90-95% Go Every 2:30 Metcon 21 – 15 – 9 Deadlift Squat Clean STOH @60/40 10 min cap
30 Min Window 27 – 21 – 15 Bench Presses @60/40 T2B -rest 3 min 21 – 15 – 9 Bench Presses @70/45 T2B -rest 3 min 15 – 12 – 9 Bench Presses @80/50 T2B Rest of The Time Max Rep Bench Presses @100/55 *Go Floor Press jos tarve *Scale T2B –> K2E –>…