18.10 Torstai

MAANANTAI Clean + Front Squat + Jerk 5x 1+2+1 Parin kanssa 10min AMRAP 1 Power Clean 3 Power Clean – touch ’n go 5 Power Clean – touch ’n go -Ensin molemmat suorittavat yhden riven, sitten 3, sitten 5. Tämän jälkeen kierros alkaa alusta. TIISTAI Pullup 3-2-1 Bent row 3×6 – 2s stoppi rintaa vasten…

Floor Press Find Moderate Heavy 3 rep ~10 min 16 Min Amrap 3 Floor Press @75-80% Days Heavy 3 rep 6 Sandbag Over Shoulder OR Power Clean 9 Air Squat 12 Abmat Sit ups 15 Jumps Over Bar Or Sandbag

MAANANTAI Open 18.2 In 12min window 1-2-3-4-5-6-7-8-9-10 DB Squat Bar Facing Burpee -rest of the time find 1RM Clean TIISTAI 3x 3min AMRAP, 2min lepo 1 Pullup 1 HSPU 2,2,3,3… ”Lankkuhelvetti” 0:20 ON 1:40 OFF 0:40 ON 1:20 OFF 1:00 ON 1:00 OFF 1:20 ON 0:40 OFF 1:40 ON 0:20 OFF 2:00 ON KESKIVIIKKO Every…

Maanantai 13.8. 5 min Find Heavy Shoulder Press 1rm 5 min Find Heavy Push Press 1rm 5 min Find Heavy Push Jerk 1rm Condition Double Kettlebell ”Grace” 60 Clean & Jerk @2×24/2×16 8min cap Tiistai 14.8. 40min Emom 1. 15/12 Cal 2. 15 Deadlift @80/60 3. 35-50 Du 4. 10  Burpee Box Jump over 5….

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

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…