6.7 Lauantai
10-9-8…..-1
Bench Press
Pull Up / Ring Row
3 min Rest
10-9-8…..-1
Push Press
Box Jump
10-9-8…..-1
Bench Press
Pull Up / Ring Row
3 min Rest
10-9-8…..-1
Push Press
Box Jump
Clean 10×2 – OTM 10-9-8-7-6-5-4-3-2-1 Front Squat (Tanko maasta) Bar over – Burpee
”Deload” Week Tempo Floor Press 5 sec alas 3 sec stoppi. Räjähtävä työntö 6×2 @moderate Metcon 21 – 15 – 9 Push Press @50/35 Bar Over Burpee
3 kierrosta = 36 min Syke / Teho 70-80% 3 min Erg 3 min Amrap 6 (3 + 3) KB Lunge 6 KB Swing 6 Goblet Squat 3 min Object Carry / Farmer / Sled tms. 3 min Amrap 4 Thruster 4 Bar Over Burpee 4 T2B
Partner Wod You Go I Go 38 Min Window 50 kierrosta (25 per nenä) 5 Heavy Wallball @12/9 3 Chest To Bar / Pull Up / Jumping Pull Ups / Ring Rows 1 Power Clean @90/70 (scale to 75-80% Max) Buy Out 50 Deadlift @Power Clean Weight *Scale wallball normal wallball jos tarve *Tavoite saada…
MAANANTAI Open 18.4 Diane 21-15-9 reps of: Deadlifts, 225 / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 / 205 lb. 50-ft. handstand walk after each set TIISTAI Snatch + Overhead Squat -Kiipeä tuntuman mukaan raskaaseen, mutta pidä tekniikka kasassa. Paljon nostoja! 7min AMRAP 10 Power Snatch 30/20kg 10 Bar Over Burpee KESKIVIIKKO…
Back Squat 4- 4 -4 -4 *2 min rest *Build Weight Wod 21 – 15 -9 Front Squat 60/40 T2B
Clean 10×2 – OTM 10-9-8-7-6-5-4-3-2-1 Front Squat (Tanko maasta) Bar over – Burpee
”Deload” Week Tempo Floor Press 5 sec alas 3 sec stoppi. Räjähtävä työntö 6×2 @moderate Metcon 21 – 15 – 9 Push Press @50/35 Bar Over Burpee
3 kierrosta = 36 min Syke / Teho 70-80% 3 min Erg 3 min Amrap 6 (3 + 3) KB Lunge 6 KB Swing 6 Goblet Squat 3 min Object Carry / Farmer / Sled tms. 3 min Amrap 4 Thruster 4 Bar Over Burpee 4 T2B
Partner Wod You Go I Go 38 Min Window 50 kierrosta (25 per nenä) 5 Heavy Wallball @12/9 3 Chest To Bar / Pull Up / Jumping Pull Ups / Ring Rows 1 Power Clean @90/70 (scale to 75-80% Max) Buy Out 50 Deadlift @Power Clean Weight *Scale wallball normal wallball jos tarve *Tavoite saada…
MAANANTAI Open 18.4 Diane 21-15-9 reps of: Deadlifts, 225 / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 / 205 lb. 50-ft. handstand walk after each set TIISTAI Snatch + Overhead Squat -Kiipeä tuntuman mukaan raskaaseen, mutta pidä tekniikka kasassa. Paljon nostoja! 7min AMRAP 10 Power Snatch 30/20kg 10 Bar Over Burpee KESKIVIIKKO…
Back Squat 4- 4 -4 -4 *2 min rest *Build Weight Wod 21 – 15 -9 Front Squat 60/40 T2B
Clean 10×2 – OTM 10-9-8-7-6-5-4-3-2-1 Front Squat (Tanko maasta) Bar over – Burpee
”Deload” Week Tempo Floor Press 5 sec alas 3 sec stoppi. Räjähtävä työntö 6×2 @moderate Metcon 21 – 15 – 9 Push Press @50/35 Bar Over Burpee
3 kierrosta = 36 min Syke / Teho 70-80% 3 min Erg 3 min Amrap 6 (3 + 3) KB Lunge 6 KB Swing 6 Goblet Squat 3 min Object Carry / Farmer / Sled tms. 3 min Amrap 4 Thruster 4 Bar Over Burpee 4 T2B
Partner Wod You Go I Go 38 Min Window 50 kierrosta (25 per nenä) 5 Heavy Wallball @12/9 3 Chest To Bar / Pull Up / Jumping Pull Ups / Ring Rows 1 Power Clean @90/70 (scale to 75-80% Max) Buy Out 50 Deadlift @Power Clean Weight *Scale wallball normal wallball jos tarve *Tavoite saada…
MAANANTAI Open 18.4 Diane 21-15-9 reps of: Deadlifts, 225 / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 / 205 lb. 50-ft. handstand walk after each set TIISTAI Snatch + Overhead Squat -Kiipeä tuntuman mukaan raskaaseen, mutta pidä tekniikka kasassa. Paljon nostoja! 7min AMRAP 10 Power Snatch 30/20kg 10 Bar Over Burpee KESKIVIIKKO…
Back Squat 4- 4 -4 -4 *2 min rest *Build Weight Wod 21 – 15 -9 Front Squat 60/40 T2B