10.12 Maanantai

Handstand Pushup 8min AMRAP: 15 Overhead Squat 15 Weighted Situp

MAANANTAI Shoulder Press 1RM 7min AMRAP: @ Shoulder Press 1RM 6 Deadlift 4 Hang Power Clean 2 Shoulder to Overhead Painonnostossa Rinnalleveto TIISTAI Deadlift + Squat Clean 1+3, 2+2, 3+1 3RFT: 21 Air Squat 15 Heavy KB Swing 9 Boxjump 9min TC KESKIVIIKKO Floor/Bench Press 5×5 12min for quality 3 (Weighted) Pullup 3 Handstand Pushup…

13.11.2014 Pistol squat progression 5RFT: 10 Front Squat (raskas) 10 Boxjump 70/60cm

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…

Open 15.5 27 Cal Row 27 Thruster 21 Cal Row 21 Thruster 15 Cal Row 15 Thruster 9 Cal Row 9 Thruster

Front Squat 3 x 5 @90% 5rmmästä Go Every 2:30 + 2 X Max Rep Front Squat @80% 5 rmmästä rest 3-5min between max sets Barbell Cycling Every 4 min x 4 rounds 15 Bar Over Burpee 15/12/9/6 Power Clean 15/12/9/6 Stoh *Lisää painoa tankoon joka kierros *Tavoite että huilia jää vähintään 1 min per…