14 Min Amrep
For Time
120 Hang Power Clean @70/50 TAI 50 / 35
+ Max Rep Hspu / Hr Push Ups rest of the time
*Power Clean vaihto aina 5:n toiston jälkeen
5 min rest
12 Min Amrap
2 Synchro Box Over Jump
2 Synchro Thrusters @45/30
4 Synchro Box Over Jump
4 Synchro Thrusters ……
Strenght Wod TAI Rästi viime viikolta Barbell Complex 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch *Find Heavy Complex of the Day Or WOD 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 -9 – 8 – 7 – 6 – 5…
MAANANTAI Pullup 5×5 Parimetcon: 15min AMRAP: 50 Partner Wallball 10 Heavy Clean – 1 toisto vuorotellen. 50 Burpee 10 Heavy Clean Painonnostossa tempaus TIISTAI Shoulder Press & Back Squat 4 @ 70% 4 @ 75% 4 @ 80% 4 @ 85% KESKIVIIKKO Ring Skills 10min AMRAP: 8 Toes to Bar 8 Power Snatch TORSTAI Clean…
Every 2 Min x 6 3 Bench Press + 3-5 Pull Up / 10 Ring Row *kasvata rautaa raskaaseen 3 toistoon Parin kanssa 14 Min Amrap 6 Synchro Kb Swing 3 Synchro Burpee Box Jump Over 9 Synchro Kb Swing 6 Synchro Burpee Box Jump Over 12 Synchro Swing 9 Burpee Box Jump Over j…
Back Squat 4 – 4 – 4 – 4 @80% 2 min rest jokaisen setin pitäisi tuntua raskaalta Back Rack Lunge 3 x 12 @40-50% kyykky maxista 1 min rest Metcon 7 Min Amrap 1,2,3,4,5,6,7,8 jne… Kb Swing Box Jump MENE KOVAA!!!
MAANANTAI 3-position Snatch (taskut, polvi, maa) -Etsi raskas. ”Karen” 150 Wallball 10min cap TIISTAI Handstand Pushup tekniikka 4x (16min) 1min Max reps Handstand Pushup 1min Max reps Double Under 1min Max reps Pullup 1min lepo KESKIVIIKKO Back Squat 8-6-4-2 Bulgarian Split Squat 3×5+5 Hip Thrust 6x 30s Pumppailua, 30s lepoa TORSTAI Power Clean & Jerk…
Front Squat Every 90sec x 10 Build Heavy (not max) 1 rep Metcon A-Osio 5 min amrap 9 DL 6 HPC 3 Jerk @Fatbar 58/38 2 min rest B-Osio Every 15 sec x 12 1 Thruster + Overhead Hold + 1 min max rep Thrusters @Fatbar 31/21