MAANANTAI

Kehonhuolto

TIISTAI

Talvikarkelot 19.2

Pareittain. Kolme osiota putkeen.

For time:

100m row

15 air squat

10 box over jump (60/50)

12min cap

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6min aikaa

7rep max back squat

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12min amrap

7 Kb hang to overhead (left)

7 Kb front squat (left)

7 Kb hang to overhead (right)

7 Kb front squat (right)

Miehet 24/20kg  Naiset 16/12kg

Ei tarvitse olla kisassa mukana, että voi tulla wodille. Kaikki innolla mukaan.

KESKIVIIKKO

”Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
18min cap

TORSTAI

Complete as many rounds as possible in 20 minutes of:
5 thrusters 42,5/30kg
7 hang power cleans 42,5/30kg
10 sumo deadlift high pulls 42,5/30kg

PERJANTAI

TalviKarkelot 3

Parin kanssa:

2000/1600m row

For time:

120 wallball

100 medball sit-up

80 cluster (40/30)

60 Partner over burbee

LAUANTAI

Kehonhuolto

SUNNUNTAI

Complete as many rounds as possible in 12 minutes of:
1 squat snatch 70%
3 clean and jerks
30 double-unders

Tekniikassa Clean & Jerk – raskaan ja kevyen raudan erot.