Find 3rm Weighted Dip
5 Rounds:
60 Double Under
30 WallBall 20/14
K-Star Sitting wrecks your hip action
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Author: aleksi
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Maanantai 171212
Push Jerk
4*2 @ 70-80%
4*1 @ 80-90%
2 Rounds:
15 Pull-up
16 KB Snatch 24/16
15 Pull-up
8 Front Squat 70/50
Huomaa nostorytmi
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Sunnuntai 161212
Open Gym
Do a WOD from past week
Anna M @ Gymnastics
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Lauantai 151212
Team WOD
For Time:
25 Burpee over box 60/50
50 Kb Jerk 16/12
75 Plate ground to overhead 20/15
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Perjantai 141212
Squat clean (from hi-hang, knee, under knee)
1@70%
1@75%
1@80%
1@85%
1@90%
OTM for 5 min @75%,
Squat clean
Push Jerk
Split Jerk
AMRAP 2 min,
C&J
“King kong” Danny Nichols
3 Rounds
1 Deadlift 207/136
2 Muscle Ups
3 Squat Cleans 114/79
4 Handstand Pushups
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Torstai 131212
Muscle-up technique
For Time:
25 Front squat 42,5/30
4 Ring dip
20 Front squat 42,5/30
6 Ring dip
15 Front squat 42,5/30
8 Ring dip
10 Front squat 42,5/30
12 Ring dip
Juuson malli rinnallevedosta 100kg:lla
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Keskiviikko 121212
Clean pull
5×3
3 Rounds:
7 Deadlift 120/85
15 Burpee
Rogue Sr-1 speed rope hyppynaruja löytyy salilta. Hommaa itsellesi tai lahjaksi ja saa lisää vauhtia tupliin!
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Tiistai 111212
Weighted Pull-up
5×5 AHAP
For time:
50 Air Squats
40 Pull-up
30 Push-up
20 Pistol Squats
10 Handstand push-up
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Maanantai 101212
Front squat
Find your 3rm
3 Rounds:
36 Double-under
24 Push Press 42,5/30
12 Toes to bar
Rest 1min
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Sunnuntai 91212
Open Gym
Do a WOD from past week
Saara 70kg hp clean + hang clean. Aleksi ei ollut tyytyväinen kyynerpäiden asentoon…
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