7.1.2015

MAANANTAI Pause Snatch 6×2 10min AMRAP 10 Overhead Squat 10 Pullup 20 Situp TIISTAI Strict HSPU 5x 1min Max reps 2min lepo 20min OTM 1: 6-8 Burpee Box Over Jump 2: 8-12 Toes to Bar KESKIVIIKKO Strict Pullup 5x 1min max reps 2min lepo 3 kierrosta ilman kelloa 12+12 1-leg Cross Deadlift (kuula ristikkäisessä kädessä,…

7.11.2014 Clean & Jerk technique

Handstand / Handstand Push Up Practice WOD Every 5 min x 4 Rounds 35-50 Du / Su 18-25 Wallball 8-15 T2B 5-10 Hspu / Push Up *Goal 3:30 – 4:00 Per Round

Every 90 sec x 4 (min) Power Snatch 3 – 3 – 3 -3 3-4 min rest Every 90 sec x 4 (6min) 3 – 3 – 3 -3 Overhead Squat Wod 16 Min Emom 3 Heavy Bench Press 6 Sandbag Over Shoulder

Strenght Back Squat 4-4-2-2 *2 Min rest *Build HEAVY Metcon 3 Rft 50 Air Squat 30 Kb Swing 10 C&J @60/40 18 Min Cap  

8 min Emom 30-50 DU 6-12 T2B Rest 4 min 8 min Emom 15/12 Cal Erg 5-10 C2B / Pull Up / Ring Row ”Core” 3 kierrosta 25 Tuck Ups + Max Hollow Hold 1 min rest