11.12.2014

Parin kanssa 16 Min Emon A) Handstand Hold / Leg against wall hold B) 5 Power Clean 70/45  + 5 Bar Over Burpee 4 Min rest 16 Min Emom A) Heavy Deadlift Hold @140/90 B) 5 Thruster @42.5 / 30  + 5 Bar Over Burpee   Vuorot vaihtuvat joka minuutti Toinen tekee 5 + 5…

Pause Front + Pause Back Squat (Räjähtävä) 2+2 x 6 @60-65%Front Squat Maxista *Ensimmäisillä toistoilla 2-3 sec pause pohjassa Ensin 1xFront Squat 2 sec pausella + 1 Front Squat –> Tanko Niskaan 1xBack Squat 2s Pausella + 1x Back Squat Acc. + Core 3 X 5 High Box Jump 10 Goblet Squat (HITAASTI ALAS –>…

16 Min Amrap 75m Object Carry + 10 Burpee To Target + 20 KB HangC+Jerk + 30 Air Squat 16 Min Amrap 500/400 m Erg + 10 Push Up + 10 Thruster + 20 Lunge (Tyhjä tanko) + CoreKimara A´la Laine

Partners   Buy In Row 1500 / 1200 m   20 Rounds ”You Go I Go” 4 Burpee Box Jump Over 5 T2B 6 Double Kb Thruster @2×24 / 2×16   Cash Out Row 1500 / 1200m *Row Split every 250 / 200m  

Parin kanssa 3×10 Min Amrap 3 min rest 10 min Amrap 30 sec työaika A. Max Rep Box Over B. 5 Deadlift 3 min rest 10 Min Amrap A. Max Rep Du´s B. 3 rep Front Squat 3 min rest 10 Min Amrap A. Max Rep Walball B. 1 rep C@J RX tanko 80/60 Skaalaa…

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…