3.2 Sunnuntai

Press Every 90 sec x 3 Shoulder press 3 rep Every 90 sec 3 Push Press 2 rep Every 90 sec x 3 Push Jerk 1 rep Yhteensä 9 settiä *valitse jokaiseen paino tuntuman mukaan *Keskity tekniikkaan TAI Go Heavy! WOD 1 – 2 – 3 – 4 – 5 – 6 – 7 –…

KEVYT VIIKKO MAANANTAI Clean technique TIISTAI Gymnastics 12min On the minute: Parittomat: 5 Overhead Squat Parilliset: 5-7 Handstand Pushup KESKIVIIKKO Jerk technique TORSTAI Kipping (Pullup / Toes to Bar) 16min On the minute: Parittomat: 30s Hollow Hold Parilliset: Double / Triple Under -harjoittelua PERJANTAI Snatch technique

MAANANTAI Gymnastics ”Open 16.1”-muunnelma 20min AMRAP 10 Overhead Lunge 45/30 8 Bar Over Burpee 10 Overhead Lunge 45/30 8 Chest to Bar TIISTAI Deasdlift 7×3 @ 85% 3x 10 Back Rack Reverse Lunge 10 Barbell Bent Row 10+10 1-arm Shoulder Press KESKIVIIKKO Snatch – Pukeilta, polven alta 5×2 21-18-15-12-9-6-3 KB Swing 32/24kg Box Over 15min…

Parin kanssa 3×10 Min Amrap 3 min rest 10 min Amrap 30 sec työaika A. Max Rep Box Over B. 5 Deadlift 3 min rest 10 Min Amrap A. Max Rep Du´s B. 3 rep Front Squat 3 min rest 10 Min Amrap A. Max Rep Walball B. 1 rep C@J RX tanko 80/60 Skaalaa…

Snatch / Snatch Technique Technical complex 10 Min Emom 1 Snatch Snatch Pull 4×4 @80%

MA 11.5.2015: Power Clean + Hang Clean 5x 1+2 4x 1min ON, 30s OFF Max reps Thruster TI 12.5.2015: Handstand 12min AMRAP: 3 Strict Pullup 6 Strict Ring Dip 9s L-Hang KE 13.5.2015: Front Squat 5-5-3-3-1-1 15min On the minute: 1: Row 2: Burpee 3: KB Snatch 4: Situp 5: Lepo TO 14.5.2015: Push Press…