19.-23.6.2017

MAANANTAI 3-position Clean & Jerk (taskut, polvi, maa + ylöstyöntö) Aikaa vastaan: 50 Burpee 40 Pistol Squat 30 Handstand Pushup 10min Timecap Painonnostossa tempaus TIISTAI Kipping technique Rakkaudella Karjalasta 2. laji 2min max reps Toes to Bar 2min max reps Boxover 60/50cm -1min lepo 6min aikaa etsiä Clean & Jerk 1RM KESKIVIIKKO Loppiainen, ei WODeja…

MAANANTAI Snatch Grip Push Press + Overhead Squat 4×4 (PP-OHS-PP-OHS…) 3x 5min on, 1min off 1min ME Wallball 1min ME SDHP 35/25 1min ME Box jump 50cm 1min ME Push Press 35/25 1min ME Burpee 1min lepo TIISTAI Snatch Grip Deadlift 3×5 1×10 Every 4min for 20min 20 KB Swing 24/16 20 Goblet Squat 24/16…

40 Min active recovery amrap @60-70 Hr max 30 / 24 Cal Erg  4 x Bear Complex 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press @tyhjä tanko /  max 40 % Push Press Maxista 30/24 Cal Erg 4  Kierrosta 3 Strict Pull Up 6 Push Up 9 Air…

MAANANTAI Clean & Jerk 7×2 12x 40s ON, 20s OFF KB Swing Box Over TIISTAI Handstand Pushup Ring Dip 3×7 TAI Support Hold 3x40s 60 Strict Pullup for time KESKIVIIKKO Front Squat 8×2 9min AMRAP: 40 Double Under 10 Deadlift TORSTAI Snatch 8×1 3:n hengen joukkueissa: 15min AMRAP: A: 20 Burpee-Boxjump B: Max rounds 5…

MAANANTAI Clean & Jerk 2+2 12min AMRAP 3 Clean 60/40 6 Pushup 9 Squat TIISTAI Gymnastics 21min OTM 1: 45s Erg -kovaa 2: 16 KB/DB Snatch 3: Lepo KESKIVIIKKO Back Squat 1RM 50-40-30-20-10 Situp 25-20-15-10-5 Deadlift 75/52,5kg 20min Cap TORSTAI Pullup 5-4-3-2-1 5x 10 Bench Press 10+10 Bent Row Vapaat levot PERJANTAI Parin kanssa 10…

27.11.2014 Ring Skills 12-10-8-6-4-2 Ring Dip/Pushup KB Ground to overhead (vuorokäsin)