Hyvää Joulupäivää!
Alasali kiinni, yläsali avainkortilla auki.
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Maanantai 241212
Christmas total:
Yoke carry 20 sec for meters
Unbroken Pull-ups
Burpee&Thruster 5 min AMRAP
Nähtiin kuva Carl Paolin Fb-sivuilla ja pitihän sitä koittaa. Kauheen kauaa ei pysytty viel toistaseks, mut sen verran että sai kuvan napsastua.
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Sunnuntai 231212
Huomisen joulu totalin yksi osio
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Lauantai 221212
For time:
15 Hp Snatch 42,5/30
9 Box jump 70/60
12 Hp Snatch 42,5/30
7 Box jump 70/60
9 Hp Snatch 42,5/30
5 Box jump 70/60
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Perjantai 211212
Find Deadlift 5 rm
For time:
Bear Complex
30 reps 70/50
Bar is allowed to touch ground btw reps
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Torstai 201212
For time:
Row 1,5/1k
100 Back extension
100 Sit-up
100 Jumping lunges
Mix bw movements in any order
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Keskiviikko 191212
Find Back Squat 1rm
15 min AMRAP of,
5 Power Clean 60/42,5
10 Box Jump 60/50
15 Push-up (hand release)
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Tiistai 181212
Find 3rm Weighted Dip
5 Rounds:
60 Double Under
30 WallBall 20/14
K-Star Sitting wrecks your hip action
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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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