Keskiviikko 26.9
”Deload Week”
Tempo Back Squat
6 x 2
(5 s alas, 2 s stoppi)
Tabata x 16 (8min)
1) Air Squat
2) DU
20 Sec Air Squat 10 Sec lepo 20 Sec Du 10 Sec lepo 20 Sec Air Squat jne…
”Deload Week”
Tempo Back Squat
6 x 2
(5 s alas, 2 s stoppi)
Tabata x 16 (8min)
1) Air Squat
2) DU
20 Sec Air Squat 10 Sec lepo 20 Sec Du 10 Sec lepo 20 Sec Air Squat jne…
Tempo Squat *Valitse Front Tai Back 5×2 Rep + 3 High Box Jump 3sec alas 1 sec stoppi ja ylös @60-70% max Metcon Open 20.1 10 Rounds 8 Ground To Overhead @42.5/30 10 Bar Facing Burpees *15min Cap Ground To Overhead *Valitse itse C&J tai Power Snatch
For Time 30 Pull Up / Max Rep In 5 mins *Scale To Mahd. haastava Banded Pull Ups Or Ring Row *5 min Cap 20 Min Amrap 12 Wallball 6 T2B 3 Hspu 1 Bench Or Floor Press @100/60 *Scale T2B –> K2E / K2R –> V-Up *Scale Hspu –> Dual Kb Strict Presses –>…
10.11.2014 Shoulder Press 5×3 10-9-8-7-6-5-4-3-2-1 Toes to Bar Overhead Squat (keskiraskas)
3×10 min Skill Work 10 min emom 45 sec Easy / moderate Erg 1-10 rep Barbell Movement / Practice Of Your Choice (Ohs, Snatch, Clean tms) 4 min rest 10 min Emom 45 sec Easy / Moderate Erg 1-10 rep Gymnastic Movement / Practice Of Your Choice (Pull up, C2B, T2B, Mu, Hspu tms) 4…
Handstand Push up / Push Up Progression Hspu jo hallussa 10 min Emom 3-6 HSPUS Push Up Progression = 10 min Emom 3-8 Standard Push Ups WOD ¨Lynne¨ 5 x Max Rep Bench Presses + Max Rep Unbroken Pull ups / Ring Rows *RX Bench Press @Bodyweight *Rest ~3min between sets
Front Squat 3×8 80-60-40-20 Double Under 15 Overhead Squat jokaisen kierroksen välissä.