1.-7.10.2018

30.09.2018

MAANANTAI
3 rounds for time of:
25 kb shoulder to overheads 2×24/16kg
50 double-unders
25 weighted step-ups 2×24/16kg, 60/50cm
50 double-unders

20min cap

TIISTAI
Snatch
6×2

KESKIVIIKKO
”Nate”
Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings 32/24kg

-Muscle upin skaalauksena leuanvedon eri variaatiot, HSPUn skaalauksena punnerruksen eri variaatiot.

TORSTAI
Kehonhuolto

PERJANTAI
Parin kanssa:
3 rounds for time of:
A: Max meter row
B: 50 box jumps

-Kummallekin osapuolelle soutu kolmesti, hypyt kolmesti. Toinen soutaa mahdollisimman monta metriä sinä aikana kun toinen hyppää 50 boksia. Tuloksiin on aika + soutumetrit.

30min cap

LAUANTAI
With a running clock, every minute perform 1 lift and add 5/2,5kg

Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

SUNNUNTAI
For time:
100 squats
8 weighted pullups (medball jalkojen välissä)
75 squats
6 weighted pullups
50 squats
4 weighted pullups
25 squats
2 weighted pullups

20min cap

Tekniikkatunnilla Jonipekka Korhonen Special