Category: Yleinen

SHOULDER PRESS
BUILD TO A 3RM.

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES OF:
1-3-5-7-9-11-13-15-17-19-21..
PUSH JERK AT 50% 1RM C&J
BURPEE

FRONT SQUAT BUILD TO A 6RM.

THEN 4 X 6 REPS AT 80% OF YOUR 6RM.

4 X 6 WALKING LUNGES

USE BAR, STEPS BACK OR WALKING LUNGES. NO FORWARD LUNGE.

Eveliina S.

3 ROUNDS,
90 SECONDS WORK 90 SECONDS REST:
A. “CINDY”
5 PULL-UPS
10 PUSH-UPS
15 SQUATS
B. AMRAP OF,
50 DOUBLE-UNDERS
20 SIT-UPS

Pyry K. followed by Pete A.

PARTNER WOD,
“YETI”
FOR TIME:
25 PULL-UPS
10 MUSCLE-UPS
1.5 MILE RUN / 2,4 KM
10 MUSCLE-UPS
25 PULL-UPS

SPLIT REPS AS DESIRED. BOTH RUN.

Syncro burpee box overs. Juha S. & Janne L.

CLEAN & JERK
2 SETS OF 3 REPS AT 30% OF YOUR 1RM CLEAN AND JERK.
3 SETS OF 2 REPS AT 50% 1RM CLEAN AND JERK.
4 SETS OF 1 REP AT 60-70% 1RM CLEAN & JERK

NO-REP RULES. MISSED LIFT 5 BURPEE. STEP FORWARD OR BACKWARDS AFTER CLEAN OR AFTER STANDING JERK 3 BURPEES.

Team Blue

EVERY 4 MINUTES FOR 5 ROUNDS:
9 THRUSTER 40/30
9 KB SWING 24/16
300M RUN

SaliskaBailut Spirit of the games Juuso Normio

HANDSTAND PUSH-UP

ON THE MINUTE FOR 15 MINUTES:
1. 5-10 HSPU / BOX HSPU
2. 30-50 DU
3. REST

SaliskaBaiut 2019 Podium
Pic: Marko Vallius

BACK SQUAT
5 X 5 REPS AT 50% OF YOUR 1RM BACK SQUAT.

4 ROUNDS:
14 FRONT RACK LUNGES AT 30-40% 1RM FS
REST 1 MINUTE
10 BARBELL SIT-UPS
REST 1 MINUTE

Thank you judges!
Pic: Marko Vallius

DELOAD WEEK

MUSCLE-UPS

EVERY 4 MIN FOR 4 ROUNDS:
8 HANG POWER CLEAN 40/30
6 BAR OVER BURPEE
MAX REPS MUSCLE-UPS/RING DIPS

SaliskaBailut 2019 Thank you!

Sali kiinni, SaliskaBailut!

AIKATAULU 

08.50- 09.00 Kilpailijoiden rekisteröityminen

09.05 Lajin 1 briiffaus

09.30 Laji 1.

10.05 Lajien 2-4 briiffaus

10.50 Laji 2.

11.40 Laji 3. 

12.15 – 13.30 Lounas

13.45 Laji 4.

—- Pudotus – 8 joukkuetta jatkaa lajeihin 5 & 6 —-

15.00 Laji 5.

15.25 Laji 6.

—- Pudotus – 4 joukkuetta jatkaa finaalilajiin —-

n. 16.15 Finaali

Last years podium