Maanantai 3.9.2018
Deadlift
Every 1:30 x 8
2 Rep
* Build Weight
Wod
3RFT
21 Box Jump Over
15 Deadlift 60/40
12 Bar Over Burpee
6 Push Jerk
Deadlift
Every 1:30 x 8
2 Rep
* Build Weight
Wod
3RFT
21 Box Jump Over
15 Deadlift 60/40
12 Bar Over Burpee
6 Push Jerk
3.11.2014 KEVYT VIIKKO Back Squat 5×5 @ 60% 4-3-2-1 Turkish Getup, vuorokäsin (Ensin 4 nousua oikealla kädellä, sitten vasemmalla jne.) Laatu ennen vauhtia, keskity kehonhallintaan!
Deadlift 5 Rep @75 % / 3 rep @80% / max rep @85% 90 sec rest Shoulder Press 5 Rep @70%/ 3 rep@75%/max rep @80% 90 sec rest Every 30 sec x 10 Rounds (5min) 1 Power Clean Every 30 sec x 10 Rounds (5min 1 Squat Clean *niin raskas kuin mahdollista *ei taukoa välissä
MAANANTAI 3-position Clean (maa-polvi-taskut) -etsi raskas Kuntokarkelot 2016 laji 1 4min AMRAP 20 KB Clean & Jerk 24/16kg 20 KB Snatch 20/12kg Max reps alternating Pullup & Toes to Bar 5min aikaa etsiä Thruster 3RM TIISTAI 3 rounds, OT90s (18min) 1: 10 Rolling Pistol Squat / Pistol Squat 2: 45s max reps Handstand Pushup 3:…
MAANANTAI Thruster 5×3 8min AMRAP: 5 Snatch 10 Bar-Over Burpee Painonnostossa rinnalleveto TIISTAI Pullup 5×2 6 rounds: 10 Handstand Pushup / Pushup 15 Wallball 20 KB Swing -Lepää 1min jokaisen kierroksen jälkeen. Pyri suorittamaan jokainen kierros samaa vauhtia. (20min cap) KESKIVIIKKO Deadlift 3×6 14min, 0:30 ON, 0:30 OFF (7 rounds) Boxover Toes to Bar TORSTAI…
Parin kanssa Running Clock (0-35) Buy In (0-5) Max Calories Erg in 5 minutes Then… 10 min amrap (5-15) 10 Synchro Burpee Box Jump Overs 10/15/20/25/30 jne. Synchro Goblet Squats 5 min rest (15-20) 2 rounds (20-35) 60 Power Snatch @45/30 60 Hspu / Push Press After 2 Rounds rest of the Time Max Calories…
8x5min amrap Go @70-80% tahti 5 min amrap 750/500 m Row 600/400 m / Ski / 1500/1200 Assault / 3min bike + Max Meter Object Carry 5 min Amrap 3 Pull Up 6 Push Up 9 Air Squat 5 min Amrap 750/500m Row / 600/400m ski / 1500/1200 Assault / 3 min bike erg +…