10.12 Maanantai

MAANANTAI Jerk 3-2-1 ”Rakkaudella Karjalasta laji 3” 15-12-9 Shoulder to Overhead 52,5/35kg Bar Over Burpee Pullup 10min cap TIISTAI 32min OTM 1: 12 KB Swing 2: 6 HSPU 3: 12 Box Jump 4: 6 Toes to Bar KESKIVIIKKO Gymnastics 20min AMRAP 30 Jumping Lunge 15 Pushup 30 Situp 15 Ring Row TORSTAI Snatch technique PERJANTAI…

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…

Suklaarasia Parin kanssa 30 sec ON 30 sec OFF 120 Wallball 100 KB Swing 80 KB Snatch vuorokäsin 24/16 60 Burpee Box Over 40 Front Rack Lunge 60/40 30 Thruster 60/40 40 Front Rack Lunge 60/40 60 Burpee Box Over 80 KB Snatch 100 Kb Swing 120 Wallball 40 min capuloita rattaisiin

21.11.2014 Push Press 3×5   20min OTM: 1: 30s Burpee 2: 5 Deadlift 3: 30s Burpee 4: 20s Hollow Hold

Snatch Work Every 90 sec x 6 1 Snatch Pull + 1 Hang Power Snatch + 1 Ohs Snatch Pull 3×3 @100-110% Snatchista WOD 2 Rounds For Time 80 Du / SU 40 Air Squat 20 Hang Power Snatches @35/25 12 Min Cap

MAANANTAI Push Press 5×3 21-18-15-12-9 Push Press Sumo Deadlift High Pull TIISTAI Every 90s for 7 rounds 2 Power Clean 10-9-8-7-6-5-4-3-2-1 Bar Facing Burpee 3 Clean jokaisen kierroksen jälkeen KESKIVIIKKO Back Squat 3 @ 70% 3 @ 80% Max reps @ 90% 3 kierrosta. Ei aikaa vastaan. 10 Strict Toes to Bar 15 Straight Leg…