18.3 Maanantai

Gymnastic Skill 8min Emom 30-50 DU / 40 sec yrityksiä 6-12 Pull Up / 8-16 Ring Row Acc. + Core Acc. 3 kierrosta 8 Heavy Narrow Grip Bench Press 16 Rep Push Up 90 sec Rest 8 (4+4) Seated One Arm KB Press 16 (8+8) One Arm KB Bent Over Row 90 sec Rest Core…

MAANANTAI Weighted Pullup 5×5 10-9-8-7-6-5-4-3-2-1 HSPU 20-18-16-14-12-10-8-6-4-2 Situp (12min timecap) Painonnostossa tempaus TIISTAI Overhead Squat 3×4 Back Squat 3×5 5min AMRAP: 3,6,9… Wallball -Jokaisen kierroksen välissä suorita 5 Burpeeta KESKIVIIKKO 2 Clean + 1 Front Squat + 1 Jerk -Etsi raskas rauta Tabata Boxjump -2min lepo KB Lunge TORSTAI Shoulder Press 5×5 ”No Squat Fran”…

Pull Up 4 – 4 – 4 – 4 / Pull Up practice *weighted Acc. Wod 8 Min Emom 30-50 DU´s / Du Practice (max 45 sec) 30 sec Max Rep Strict Hspu 2 min rest 8 min Emom 15-25 Abmat situp 30 sec Max Rep T2B

12 Min amrap 60 Lunge 40 Kb Swing 30 Push Up + rest of the time Erg 12 Min amrap 75 Air Squat 50 Box Step Up + Max Object Carry 12 min amrap 60 Sit Up 30 Burpee To Target + Max DU´s / SU´s / Du Practice + ¨Core¨Kimara A´la Chief

MAANANTAI Snatch 5×2 Aikaa vastaan: 50 Air Squat 3 RFT: 10 Push Press 45/30kg 15 Box Jump 50 Air Squat 15min cap TIISTAI Deadlift 5×3 4 RFT 15 Pullup 20 Front Rack Reverse Lunge 12min cap KESKIVIIKKO Ring Skills Parin kanssa, toistot saa jakaa miten haluaa 50-40-30-20-10 Wallball Ring Pushup KB Swing 32/24kg 20min cap…

For Time 30 Pull Up / Max Rep In 5 mins *Scale To Mahd. haastava Banded Pull Ups Or Ring Row *5 min Cap 20 Min Amrap 12 Wallball 6 T2B 3 Hspu 1 Bench Or Floor Press @100/60 *Scale T2B –> K2E / K2R –> V-Up *Scale Hspu –> Dual Kb Strict Presses –>…