29.1 Tiistai
8 min Emom
1) 15 KB Swing
2) 5-10 Pull up
4 Min Rest
8 min Emom
1) 6-8 Burpee Box Jump Over
2) 6-8 T2B
4 Min Rest
8 Min Emom
1) 30-50 DU
2) 6-8 HsPu
8 min Emom
1) 15 KB Swing
2) 5-10 Pull up
4 Min Rest
8 min Emom
1) 6-8 Burpee Box Jump Over
2) 6-8 T2B
4 Min Rest
8 Min Emom
1) 30-50 DU
2) 6-8 HsPu
30 Min Emom Row/Ski/Bike/Rope 5-10 Pull Ups + Kb Swings rest Row/Ski/Bike/Rope 5 – 10 Snatches + Up Downs rest *Pull Ups And Snatches – max 30 sec. Keskity tekniikkaan! ¨Core¨ A´la Worlds Strongest Immonen
Snatch work 15 minutes WOD 20 Min amrap 1 Snatch @moderate heavy 3 Burpee Box Jump 5 Pull Ups / Ring Rows
15.12.2014 5x 3-position Snatch (taskut, polven päältä, maasta) 3RFT: 9 Burpee-Boxover 60/50cm 12 Pullup 15 KB Swing 24/16kg
MAANANTAI Clean 4×2 4min AMRAP 10 Front Squat 60/45kg 10 Chest to Bar/Pullup -4min lepo 4min AMRAP 10 Overhead Squat 45/30kg 10 Toes to Bar TIISTAI Pause Front Squat 5×3 5 RFT: 5 Deadlift 120/80kg 10 Bar Over Burpee 9min cap KESKIVIIKKO Bench Press 4×1 20min OTM Parittomat: 30-60 Double Under Parilliset: 10-20 Pushup TORSTAI…
Squat progressio 3 X 2 + 4 Front Squat + Back Squat @80-82.5% Front Squat max *3min rest Metcon You Go I Go (Parin kanssa) 16 Min Amrap 8 Wallball 4 Burpee Box Overs 2 Power Clean + Jerk @85/60