3.8 Lauantai

Maanantai 2.7 Pull UP progressio Kipping Butterfly 2 min max pull up   Metcon 5 RFT 30 Air Squat 20 Sit UP 10 Push UP 20 min cap   Tiistai 3.7 Parin kanssa 50 DL 52.5 / 37.5 kg 50 Power Clean 50 Front Squat 50 Push Jerk 50 Thruster *Emom molemmat suorittavat 4 Burpee…

Bench / Floor Press 3×12 Pullup progressio 6×8 – 40s lepo sarjojen välissä 1x Max reps Ring Pushup 1min lepo 1x Max reps Ring Row

18.11.2014 Handstand 8min AMRAP: 8 Burpee 24 Double Under

3:n joukkueissa ”Limitless” 7 min amrap 100/70 Cal Row Max Clean & Jerk @60/40 3 min rest 6 min amrap 75/50 Cal Row Max Power Snatch @52.5/35 3 min rest 5 min amrap 50/30 Cal Row Max Thrusters @45/30     Yksin Juokseva kello 0-10 50 / 35 Cal Row 20 C&J   10-19 40…

Front Squat 3×3 @105-115% 5rm + 1x max reps @100% 5rm *Viime viikkoon 2.5-5kg lisää Wod Every 90 sec x 10 30 sec max rep Bar Over Burpees 3 Hang Power Clean 1 Jerk *Build Heavy

3 kertaa ¨Heads Or Tails¨ Heads Tails 50 Box Step Ups/jumps 50 Squat To Box Step Ups/jumps 50 Wallballs 50 Double Squat Wallballs 40 Push Up 40 Hand release push ups (OR 30 HSPUS) 40 Goblet Squat 40 Weighted lunges (each leg) 40 V-Ups 40 Toes to bars 50 Russian Kb Swings 50Kb Swings 30…