Wall sit hold max

A: Burpee squat jumps 8x3
B: Power clean 3-3-3-2-2-1
C: Leg press 3set
D: bench press 3x5
E: SA seated rows 3set/arm
F: Biceps curls 3set
G: DB shoulder flys 1xMax

tempo power clean, focus on power position

power clean + TNG push jerk

Benchmark WOD Grace
30 clean & jerk for time @40/60kg
T.C. 7'

For time :

100 Wall walks

Time Cap 40

Kiitoksia Veeralle menneestä kesästä!! <3 Kenties tapaamme työn merkeissä myöhemminkin. Annoin Veeralla tehtäväksi suunnitella yhden Wodin. Ja tuloksena syntyi "Veera" - HeroWorkout.
Itse mestari selviytyi annetusta haasteesta ajassa 19:30.
- Pääkeisari

As many Reps as possible in 7 min :

3 Push-Ups
6 Wallball
9 Sit-Ups

Active Recovery workout HR Zone 2-3 ( 45 minutes )

5 + 5 One Legged DB Snatch
14 Squats Reach
10 Jefferson Curls
50/40 Calories Any Machine
10 + 10 DB External Rotations
10 Kang Squats
10 Pull-Overs
50/40 Calories Any Machine

5 rounds:
800 m run
14 box step overs with med ball 24/20”
10 HSPU
30 s rest

Week 10/16: Inverted Juggernaut Method
Bench Press
• 1 set of 2 reps at 65% NT1RM
• 1 set of 2 reps at 72.5% NT1RM
• 3 sets of 5 reps at 77.5% NT1RM
• 1 set of 5+ reps at 77.5% NT1RM

For sweat:
800m run
50 cal bike erg
800m run
50 cal ski erg
800m run
50 cal Echo bike
800m run
50 cal bike erg
800m run
50 cal ski erg

8, 7, 6