Arkisto | helmikuu 2017

EMOM 28min
1.min Row/bike cal.
2.min 10-15 KB Swing, rest of the min russian twist
3.min 10-15 Sit ups, rest of the min plank hold
4.min rest

Shoulder to Overhead

WOD
4rds
10 SDHP with KB
10 KB Push Press right
10 KB Push Press left
Walk 1rd , hold plate or 2 KBs overhead

Back Squat 5×10

WOD
50 walking lunge
50 russian Kb swing

Lepo/mobility
10.00 teku
11.00 mobility/open doors

“INCREDIBLE HULK”

AMRAP in 20 minutes
5 Deadlifts (115/75 lbs)
5 Hang Power Cleans (115/75 lbs)
5 Front Squats (115/75 lbs)
5 Push Press (115/75 lbs)
5 Back Squat (115/75 lbs)

Wod
4x8min rasti
1. Battle ropes
2. Sled pull/push
3. Farmer walk
4. Sledge hammer hits

HSPU+Rope Climb

WOD
AMRAP 12min
Ring Push Up 8
DB Snatch 12
DU 20

Lepo/rästi/mobility
Mobbailut 7.30 ja 18.30
huom tänään lisä wod-tunti 19.30

WOD
On the min for 25min
1.min t2b/v-ops x10-15
2.min back ext. x10-15
3.min back squat x10-15
4.min side plank/plank hold
5.min rest

”Linda”
10-9-8-7-6-5-4-3-2-1
DL 1,5BW
Bench Press BW
Clean3/4 BW