“Voimaleukoja”
W.O.D
3 Rounds
21-15-9
run 400m
KB Swings (24/16kg)
Ring Push-ups
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Keskiviikko 110412
W.O.D
AMRAP 15 min
5 Push-press (60/40kg)
10 OHS (60/40)
15 K2E
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Tiistai 100412
Back squat
2-2-2-2-2 / technique
W.O.D
5 Rounds
10 C2B pull-ups
20 Wall-balls
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sunnuntai 080412
Open Gym
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Lauantai 070412
Open Gym
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Perjantai 060412
Open Gym
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Torstai 050412
“Diane”
For time:
21-15-9
Deadlift (102,5/70kg)
Handstand push-ups
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Keskiviikko 040412
Practise Du’s & T2B
W.O.D
5 Rounds
200m Run
30 Box-jumps
15 T2B
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Tiistai 030412
Practise Clean
W.O.D
Lucky number Slevin
7 rounds
7x Clean & jerks (52,5/35kg)
7x Pull-ups
7x Push-ups
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Maanantai 020412
– Front-squat –
3-3-3-3 / technique
W.O.D
7 min AMRAP
3-6-9-12-15…
Front-squat 60/40kg
KB-swing 24/16kg
http://youtu.be/ThOdU1AJUHs
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