2.-6.1.2017

MAANANTAI Power Clean + Squat Clean 5x 1+1 ”Grace” 30 Clean & Jerk 60/40kg TIISTAI Kipping (Pullup & Toes to Bar) 10-8-6-4-2 Handstand Pushup 20-16-12-8-4 Burpee KESKIVIIKKO Deadlift 5×5 21-15-9 Front Squat Toes to Bar TORSTAI ILLALLA PAINONNOSTOLEIRI, AINOASTAAN AAMUWODI Snatch Pull + Hi-hang Snatch 5x 1+1 Tabata KB Swing Hollow Rock Air Squat PERJANTAI…

MAANANTAI Clean & Jerk 5x 2+2 ”Grace” 30 Clean & Jerk (rx 60/42,5kg) 8min cap TIISTAI 15min OTM 1: 20-40 Double Under 2: 6-8 Strict Pullup 3: 3-4 Wall Climb 3x3min AMRAP, 3min lepo 10 Burpee 10 Toes to Bar 10 KB Swing KESKIVIIKKO Front Squat 5 @ 65% 4 @ 75% 3 @ 85%…

Clean & Jerk 5×1+2 40 Deadlift 30 Front Squat 20 Shoulder to Overhead -Suorita jokaisella alkavalla minuutilla 3 Burpeeta.

Pull Up 4 – 4 – 4 – 4 / Pull Up practice *weighted Acc. Wod 8 Min Emom 30-50 DU´s / Du Practice (max 45 sec) 30 sec Max Rep Strict Hspu 2 min rest 8 min Emom 15-25 Abmat situp 30 sec Max Rep T2B

MAANANTAI Clean & Jerk technique 10min OTM Parittomat: 12 Pistol Squat (6+6) Parilliset: 30s Hollow Hold TIISTAI Muscle Up progression 10min OTM: Parittomat: 3-5 Strict Pullup Parilliset: 3-5 Strict Ring Dip KESKIVIIKKO Pause Front Squat 5×5 -Kevyt kuorma, 5s stoppi pohjassa 30-20-10 Wallball KB Swing TORSTAI Snatch 8×1 ”Fran” 21-15-9 Thruster 42,5kg / 30kg Pullup…

HUOM! TIISTAINA uudenvuoden vastaanotto klo 13. EI MUITA WODEJA! Maanantai Back Squat 10 x 10 rep New Set Every 2:30 @60-70% Metcon 6 min Emom 15 Heavy KB Swing 45-60 sec plank Hold