6.3 Keskiviikko
30 Rounds For Time
10 Air Squat
3 Bar Face Burpee
1 Snatch @60/40
30 Rounds For Time
10 Air Squat
3 Bar Face Burpee
1 Snatch @60/40
Snatch Complex Every 2 min x 7 Power Snatch + Squat Snatch *Build Weight Wod Parin kanssa 1000 m / 800m row 50 Power Snatch @52.5/35 1000 m / 800 m row 50 Power Snatch *Row Split every 250m/200m
Banded Speed Deadlift 10×2 @30-40% + Band Every min x 10 Metcon For Quality 3 Rounds 5 Strict T2B 10R + 10L Front rack KB Step Up @mod light-mod. – – – > terävästi 25 Banded Good Morning 30 – 45 sec Hollow Hold
Shoulder Press 10-8-6-4-2-4-6-8-10 Pullup progressio 6×6 – 40s tauko sarjojen välissä
MAANANTAI Snatch 5×3 4 RFT 10 Hang Squat Snatch 35/25 20 Box Over 10min cap TIISTAI Ring Skills 10min AMRAP 5 HSPU 10 KB Swing 32/24 15 Goblet Squat 32/24 KESKIVIIKKO Bench / Floor Press 5-4-3-2-1 20min OTM 6 Burpee + 3 Shoulder to Overhead TORSTAI 3 supersarjaa 8 Deadlift Max Strict Pullup 21-15-9 Squat…
Parin kanssa 8 min Amrap 50 Back Squat @60/40 50 Back Squat @80/55 + Max Rep Back Squat @100/70 -2 min rest 8 min amrap 50 Burpee 50 Bar Over Burpee + Max rep Burpee Box Overs -2 min rest 8 min amrap 50 Push Press @50/35 50 Push Press @60/40 + Max Rep Hspu´s…
Ring Skills 5 Round For Quality 6 High Box Jump 30 s Handstand hold 6 + 6 Pistol Squat 30 s Hollow Hold 6 Strict Ring T2B