Keskiviikko 13.12.2017

Shoulder press heavy 3 in 15min

AMRAP 20
7 c2b
7 db push press 45/35p
7 db hang squat clean 45/35p

Tiistai 12.12.2017

6×3 seated box jumps AHAP sent off 3min

3-4x6m Shuttle run

for quality:
3 rounds
45sec kb front rack carry 20/12kg
30 sec handstand hold / band hold
30 band pull apart

Maanantai 11.12.2017

Winter War karsinta
LAJI 2 (osa 1):

5min AMRAP
– Seinäpallo heitto –
4-8-12-16-20-24…
– Varpaat tankoon –
2-4-6-8-10-12…

LAJI 3

4min AHAP
Maksimipaino kompleksiin
– 1 x Rinnalleveto –
– 1 x Rinnalleveto riipusta –
– 1 x Ylöstyöntö –

LAJI 2 (osa 2):

5min AMRAP
– Seinäpallo heitto –
…12-16-20-24-28-32…
– Varpaat tankoon –
…6-8-10-12-14-16…

Miehet: 9kg pallo (20lb)
Naiset: 6kg pallo (14lb)

Lauantai 9.12.2017

for time
30 power snatch 20/30kg
1500m row
30 towel pull ups
1500m row
100 burpees

ottakeehan pyyhkeitä mukaan leukoja varten 🤗

Perjantai 8.12.2017

snatch drop 5×1 sent off 2min

mid hang squat snatch 5×1 sent off 2min

every 30s for 10min
1 power snatch (moderate weights)

Torstai 7.12.2017

24min for quality

3 skin the cat
1 min plank
25 super man
25 band pull apart
30sec chin up hold

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