Parin Kanssa
8 kierrosta (4 per person)
8 Kb Swing
8 Goblet Squat
8 (4+4) Kb C@J
8 Kierrosta
7 Wallball
7 Deadlift @60/40
7 Hspu Or Push Ups
8 Kierrosta (4per person)
6 Back Squat @60/40
6 Bar Over Burpee
6 T2B Or V-up
8 Kierrosta (4 per person)
5 Power Clean @60/40
5 Stoh @60/40
5 Pull Up Or Ring Row
*40 min Cap
Every 90 sec x 4 (6min) Power Snatch 1 – 1 -1 -1 *aloita esim 80+% 3-4min rest Every 90 sec x 4 (6min) Overhead Squat 1 -1 -1 -1 *aloita esim 80+% 16 min Amrap 1 Squat Clean @ heavy!!! 2 Strict Hspu 3 Sandbag Over Shoulder @50/35 4 Bench Press @moderate *Go With…
MAANANTAI Hang Power Snatch + Overhead Squat + Hang Squat Snatch 5x 1+1+1 21-15-9 Squat Clean 60/40kg Burpee-Boxover 60/50cm 15min cap TIISTAI Strict HSPU 9min OTM 1: 5 reps 2: 3 reps 3: 1 rep For time 50 Situp 40 KB Swing 30 Shoulder to Ovehead 40 KB Swing 50 Situp 20min cap KESKIVIIKKO Every…
KEVYT VIIKKO MAANANTAI Clean & Jerk technique TIISTAI Pause Back Squat 4×2 – nopeus! Box Jump 4×3 – mahd. korkealle Chest Slap Pushup 4×5-10 5min Plank – kerrytä yhteensä KESKIVIIKKO Handstand Pushup technique 18min OTM 1: HSPU – suunnittele itsellesi sopiva määrä 2: 4-6 Overhead Squat 3: Lepo TORSTAI Snatch technique PERJANTAI 10x 2min ON,…
Snatch Work Every 90 sec x 6 1 Snatch Pull + 1 Hang Power Snatch + 1 Ohs Snatch Pull 3×3 @100-110% Snatchista WOD 2 Rounds For Time 80 Du / SU 40 Air Squat 20 Hang Power Snatches @35/25 12 Min Cap
Parimetcon 4 Kierrosta molemmille 14 Kb Snatch @24/16 7 Double Kb Hang C&J @2×20/2×12 4 kierrosta molemmille 10 T2B 5 Push Up 4 Kierrosta Molemmille 8 Pull Up / Ring Row 4 Deadlift @80/60 4 Kierrosta Molemmille 6 Burpee Box Over 3 Hspu 4 Kierrosta Molemmille 30 Du / 60 Su 3 SandBag Over Shoulder…
KB Skills 50 Double Under 40 KB Front Squat 30 Boxover 20 Toes to Bar 10 Wallclimb