3.8 Lauantai

Back Squat 3 rep @60% 3 rep @70% Max Rep @80% Every 2 min Accessory Front Rack Reverse Lunge 2 x 10 rep 2 x 6 + 6 1 Arm KB Deadlift 1 min rest sarjojen välissä Metcon Every min x 12 6 + 6 1 Arm KB Thruster 6 Burpee 12 KB Swing 6…

Strenght Back Squat 4-4-2-2 *2 Min rest *Build HEAVY Metcon 3 Rft 50 Air Squat 30 Kb Swing 10 C&J @60/40 18 Min Cap  

45min easy  work 1000 m Row/Ski 1500m Assault 4-5min bike 30 Air Squat tai 10+10 Pistol 20 Sit up 10 Burpee

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…

Back Squat 4×6 15-10-5 Thruster 30-20-10 KB Swing