16.2.2015

20 min Amrap 5 Deadlift @120/80 10 Toes To Rings 15 Wallball Acc. 9 min emom 30-45 sec Dual Kb Floor Press 30-45 sec Man Makers 15-45 sec L-Sit

Deadlift Every 1:30 x 8 2 Rep * Build Weight Wod 3RFT 21 Box Jump Over 15 Deadlift 60/40 12 Bar Over Burpee 6 Push Jerk

MAANANTAI Snatch -etsi raskas rauta 6min AMRAP: 8 Thruster 3 Muscle Up / 5 Chest to Bar Painonnostossa rinnalleveto TIISTAI Shoulder Press & Back Squat 5 @ 70% 5 @ 80% 2 @ 85% 3 @ 90% 1 @ 100% KESKIVIIKKO Pullup 3-3-2-2 5RFT: 12 Toes to Bar 16 KB Squat Clean (8+8) 12min timecap…

Back Squat 3×3 @85% +Max Rep @90% Accessory 3 settiä 7+7 Front Rack Lunge 7 Strict T2B 7 + 7 One Leg Deadlift 15-30 sec L-Sit Hold

8 min amrap 15 sit up 10 box Jump 5 Back Squat @70/50 4 min rest 8 min amrap 15 KB Swing 10 Push up 5 Front Squat @50/35 4 min rest 8 min amrap Max meters erg

-Pk2 48 Min 4 Kierrosta 4 Min Erg 4 Min Object Carry / Yoke walk / Sled Push tms. 4 Min Amrap  5 HsPu + 5 Pull Up + 10 Box Over *Scale HsPu – – > 5  Double Kb Press *Scale Pull Up – -> 10 ring Row