7.1.2015

30 Min amrap Parin kanssa 1 Kierros vuorotellen 1. 10 Double Kb Box Step Ups (2x16kg / 2x24kg) Farmari pito 5 Hspu 2.  5 Pull Up 1 Heavy Deadlift A tekee osion 1 B tekee osion 2 , A tekee osion 2 , B tekee osion 1 jne….  

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 –>…

Power Snatch Emom x 10 1 x Power Snatch + 1 x Ohs *Kasvata painoa tuntuman mukaan Metcon 16 min amrap 500/400m Row or Ski 5 Sandbag Over Shoulder 10 Bench Press @60/40 20 Abmat Sit Up Go about 80-85% teholla

Strenght Wod TAI Rästi Find Days Heavy Complex 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Thruster *Go Every 2 min x 6 Rounds (Build weight) WOD 16 Min Amrap 1 Heavy Squat Clean 3 Heavy Bench Presses 6 Pull Ups 12 Heavy Kb Swings *Pull Ups Scale Down to…

TIISTAI Front Squat 1RM 10min AMRAP 3,6,9,12… Box Over Jump KB Swing 32/24kg KESKIVIIKKO ”Holleyman” Parin kanssa 30 RFT: 5 Wallball 3 HSPU 1 HEAVY Power Clean -1 kierros vuorotellen 35min cap TORSTAI Bench Press 5×5 12min AMRAP 3 Strict Pullup 6 Pistol Squat – vuorojaloin 12 KB Snatch 24/16kg -vuorokäsin PERJANTAI 40min: 40s ON…

Snatch 5×2 2min Max effort Clean 2min Max effort Toes to Bar 2min Max effort Shoulder to Overhead 2min Max effort Pullup