31.1 Perjantai
For Time
Parin Kanssa
100 Kb Snatch
50 Pull Up
100 Wallball
50 Hspu
100 Power Clean @80/60
50 Hspu
100 Wallball
50 Pull Up
100 Kb Snatch
40 min Cap
For Time
Parin Kanssa
100 Kb Snatch
50 Pull Up
100 Wallball
50 Hspu
100 Power Clean @80/60
50 Hspu
100 Wallball
50 Pull Up
100 Kb Snatch
40 min Cap
Suklaarasia Parin kanssa 30 sec ON 30 sec OFF 120 Wallball 100 KB Swing 80 KB Snatch vuorokäsin 24/16 60 Burpee Box Over 40 Front Rack Lunge 60/40 30 Thruster 60/40 40 Front Rack Lunge 60/40 60 Burpee Box Over 80 KB Snatch 100 Kb Swing 120 Wallball 40 min capuloita rattaisiin
RÄSTI WODI VIIME VIIKOLTA TAI OPEN 19.4
21.11.2014 Push Press 3×5 20min OTM: 1: 30s Burpee 2: 5 Deadlift 3: 30s Burpee 4: 20s Hollow Hold
Deadlift 3 x 10 rep @65-70% Every 2 Mins Shoulder Press 5 x 5 rep @65-75% Every 90sec Accessory 3 x (3:00 Work 60 sec Rest) 30 sec Windmill R 30 sec Windmill L 30 sec Suitcase DL R 30 sec Suitcase DL L 30 sec Tempo Kb Press R (Hitaasti alas nopeasti ylös) 30…
30 Min Window 27 – 21 – 15 Bench Presses @60/40 T2B -rest 3 min 21 – 15 – 9 Bench Presses @70/45 T2B -rest 3 min 15 – 12 – 9 Bench Presses @80/50 T2B Rest of The Time Max Rep Bench Presses @100/55 *Go Floor Press jos tarve *Scale T2B –> K2E –>…
Front Squat 5 rm *Find Heavy 5 rep Front Squat 10 Bar Facing Burpees 15 Power Clean 15 Stoh 10 Bar Facing Burpees 12 Power Clean 12 Stoh 10 Bar Facing Burpees 9 Power Clean 9 Stoh 10 Bar Facing Burpees 15 min cap RX 60/40