Keskiviikko
A. Push press Build to a heavy 4 Then 2x4 80-85% B. For time: 500/400m row 15 power clean & jerks 52,5/35kg 5 wall walks
Tiistai
A. Handstand walk practice B. AMRAP 12: 2-4-6-8-10-12..etc. Toes-to-bar Thruster 42,5/30kg Strict HSPU
Maanantai
A. Squat snatch + Hang squat snatch Build to a heavy set + 2 sets at 80-90% B. 4 rounds of: 8 hang squat snatches 42,5/30kg 12 bar over burpees 16 wall balls
Lauantai
WODliiga 2/23: Parin kanssa aikaa vastaan Soutu 3000m / 2750m / 2500m (miespari / miesnaispari / naispari ) Aina kun vaihdatte soutajaa, tehdään synkronoidusti ilmakyykkyjä 10-15-20-25… Timecap 15min Tulos: aika / soudetut metrit
Perjantai
A. 3 sets of: 4 front squat + 8 back squat B. For time: 30/24 cal row 20m dual kb front rack walking lunge 2x24/16kg 10 burpees over rower
Torstai
EMOM 40: 1. 15/12 cal row 2. 10 toes-to-bars 3. 14/11 cal bike/ski 4. 10 thrusters 35/25kg
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