7.10 Maanantai
Front Squat + Back Squat
3 X 2 + 4 @82.5-85%
*Rest 3 min
16 min amrap (Parin kanssa) 1 kierros vuorotellen
5 Bar Over Burpee
4 Deadlift
3 Hang Power Clean
2 Front Squat
1 STOH @70/50
Front Squat + Back Squat
3 X 2 + 4 @82.5-85%
*Rest 3 min
16 min amrap (Parin kanssa) 1 kierros vuorotellen
5 Bar Over Burpee
4 Deadlift
3 Hang Power Clean
2 Front Squat
1 STOH @70/50
Push Press 5-3-1 5-3-1 5-3-1 Every 1:30 x 9 round kierros 5 rep kierros 3 rep kierros 1 rep kierros 5 rep jne… Wod ¨Death by Thrurpee¨ Death By Thruster + Burpee 35/25 kierros 1 Thruster + 1 Burpee kierros 2 Thruster + 2 Burpee jne… *Lisää 1 toisto per liike per kierros kunnes ¨Death¨
Pullup 5×3 4RFT: 30 Double Under 30 Wallball
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…
Parin Kanssa (1kierros vuorotellen) 10 Rounds 10 Deadlift @80/60 5 Hspu / Hr Pushups 10 Rounds 7 Hang Power Snatch @45/30 8 T2B / K2E 10 Rounds 9 Thruster @35 / 25 6 Bar Facing Burpees 35 min CAP
”Open 15.2” For as long as possible: From 0:00-3:00 2 rounds of: 10 Overhead Squat 42,5/30kg 10 Chest to Bar Pullup From 3:00-6:00 2 rounds of: 12 Overhead Squat 42,5/30kg 12 Chest to Bar Pullup From 6:00-9:00 2 rounds of: 14 Overhead Squat 42,5/30kg 14 Chest to Bar Pullup Jne….
Sunday Aerobic 2 (60-70% syke) 2 x 5 min erg 5 min object carry 5 min 20 Burpee to Target 20 push Up 5 min Erg 2 tai eri object carry tai movement of your choice