Category: Yleinen

Back Squat
3*5 @ 80%
2*3 @ 85 %

4 Rounds:

5 Ring dip
10 Front squat 60/42,5
15 Burpee
Rest 1 min

Timecap 13 min

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12 min AMRAP

12 Thruster 42,5/30
12 Push-up
12 Knees to elbows

Push Press (80%) 2rm OTM for 6 min

For time:

1000/750m Row
30 Wallball 20/14
20 Toes to bar
10 DL 102,5/70
(5 Muscle-up Beast mode)

Weighted pull-up
2*3, 2*2, 1*1

For time:

15-12-9-6
Power Clean 60/42,5
Handstand push-up

Find a 5rm Deadlift

6 Min AMRAP

5 C2B Pull-up
10 Pistols (Alt)
15 KB Swing 24/16

On-Rampit klo (ryhmä 1)10-11 ja (ryhmä3) 11.15-12.15

Open Gym YLÄSALILLA

Do a WOD from past week

Käy lisäämässä itsellesi profiili WODconnectiin tästä linkistä

ON-RAMPIT sunnuntaina Ryhmä 1 klo 10-11 ja Ryhmä 3 11.15-12.15

Alasali Kiinni –Turku Workout 2013 tapahtumassa koko henkilökunta

Yläsali Open Gym

Time for that technique practice!

Deload week

Back Squat
5-5-5

6 min AMRAP
20s Handstand hold
5 Lowers from an inverted hang
20s Squat hold

Lower body maintenance

Deload week

7 Rounds:
1 Hang Power Snatch
1 Snatch Balance
1 Heaving Snatch Balance

Upper body maintenance

Deload week

Push press
5-5-5

EMOTM 10min
2 Turkish get-up

Mash party