StrenghtWOD Tai ¨Rästi¨ viime viikolta Clean Complex Find Moderate Heavy 1 Power Clean + 1 Front Squat + 1 Squat Clean *Go Every 90 sec x 6 rounds *Build Weight METCON As Long As Possible In 18 minutes Bench Press @70-75% max Sandbag Over Shoulder OR Power Clean @~70 Max Strict Pull Up Or Ring…
”Hallowod” 40 Min Amrap Parin kanssa 10 Synchro Bar Face Burpee 31 Deadlift 10 SBFB 31 HsPu / Hr Push Up 10 SBFB 31 Hang Power Clean 10 SBFB 31 T2B 10 SBFB 31 Front Squat 10 SBFB 31 Pull Up 10 SBFB 31 Thruster *Tanko 60/40
35 min Basic Work parin kanssa A.Max Meter Erg B. 40 Air Squat 25 KB Swing 2. A. Max Meter Object Carry B. 30 Plate GTO 15 Burpee To Target 3. A. Max DU’s / SU’s B. 20 KB Snatch (10+10) 20 Renegade Row + Core A’la Chief
Deadlift 4×4 @80% *Dead stop (kuoleta tanko maassa) *Go Every 2:30 Metcon 90 sec On 90 sec Off x 6 12 Wallball 8 Deadlift @70/50 6 Burpee Box Jump Overs + Max Rep Squat Clean @70/50 *Skaalaa toistost niin, että ennätät Cleaneihin
10 Min Gymnastic Practice Valitse jokin harjoiteltava liike T2B, Hspu tms. Metcon Open 20.2 variaatio 20 Min Amrap ¨RX¨ 4 KB / Dumbell Thrusters 6 T2B 24 Double Unders ¨Scaled¨ 4 KB / Dumbell Thruster 6 Hanging Knee Raise 24 Single Unders