20.1.2015

Front Squat 4×6 10-9-8-7-6-5-4-3-2-1 Deadlift Bar Over -Burpee

20.10.2014 Shoulder Press 3×5 10-8-6-4-2 Shoulder to Overhead 40 Double Under kierrosten välissä

48min Every 2 min 0-2min 30 / 24 Cal 2-4min 15 Sit UP + 10 Air Squat (Tai 5+5 Pistol Squat)  + 5 Burpee 4-6 min Empty Bar Bear Complexes 20/15 Toista 8 kertaa  

MAANANTAI Ring Skills 8min AMRAP: 6 Handstand Pushup 8 Burpee TIISTAI Back Squat 8-8-6-6 10 Toes to Bar 60 Heavy KB Swing 20 Knees to Elbow 40 Heavy KB SWing 30 Situp 20 Heavy KB Swing KESKIVIIKKO Power Clean 4×6 (Touch ’n go) 3 rounds 1min Max reps Box Jump 1min Max reps Wallball 1min…

Back Squat 4- 4 -4 -4 *2 min rest *Build Weight Wod 21 – 15 -9 Front Squat 60/40 T2B

¨Jack¨ 20 Min Amrap 10 Push Presses 10 Kb Swing 10 Box Jumps Acc. 2 x 3 min amrap (1 min rest between) Strict Pull Up / Banded Pull Up / Ring Row Strict Hspu / Double Kb Press 1 +1 , 2+ 2, 3 +3 , 1+1, 2+2, 3+3