5-4-3

Total 90min
A. WU 500m row, mobility
B. Strength Weighted chin-ups

WOD-tunti
A. WU 500m row, 5 min DU practice: best 100 UB :)
Mobility: shoulders
B. Strength: shoulder press

C. Metcon for KB swing reps
Within two minutes:
250m row
5 box over burpee
ME KB swing 16kg KB
4 rounds, 1 min rest in between rounds

Result: 14+16+15+15 = 60
Avg/max HR 181/194
1. Round 177/187 2. Round 183/190 3. Round 186/193
4. Round 188/194

D. Post WO 1000m row

E. Skillwork: KPU practice for 15min

"JUMP SHIP"
3 Rounds:
500 Meter Row
12 Deadlifts (275/185)
15 Box Jumps (30″/24″)

12 EMOM
Odd: 2 Front Squat
Even: 2 DL

Total 100min
A. WU 500m row, 2x20 abs & backs, mobility

B. Olympics
1. Tempaus pukeilta 8 x 3-1 up to max
2. Työntöveto 5 cm koroke jalkojen alla 90% 5, 100% 5 , 110% 5 ,120% 5
3. Työntöveto, vain maasta irroitus ja olkapäät ylös 130% 3, 140% 3, 150%
4. Veto 1/ 2 lev ote 3 x 10-15 te max

C. Post WO 1000m row

5 kierrosta aikaa vastaan:

• 50-40-30-20-10cal BikeErg
• 20 askelkyykky
• 15 swingi (ven.)(N 24kg / M 32kg)
• 20 askelkyykky

Olympics & Strength
Total 100min
A. WU: 500m row, 2 rounds: 20 abs & backs, mobility

B. Olympics / strength, Jyrkin tunti
Taitoharjoitteena puolisteppaus ilman tankoa ja puupää
Työntö niskantakaa ilman työntöä, pelkkä saksi

1. Ylöstyöntö niskantakaa up ro rento max

2. Kyykky edestä 4x4 rinnallevetoennätystä isommilla painoilla > tein pienemmillä painoilla, voimattomat jalat

3. Tankokävely 10+10 askelta eteenpäin + taaksepäin x 3
   3x20x15kg

4. Penkkipunnerrus 10+8+6+4+2+5 = 35

28.9.2017
Lepo. Pitkää pk- kuntoilua 1,5-2h

HIGH HANG SNATCH (AT THE 0:00)
On the Minute x 8:
High Hang Pausing Snatch
Set #1 – 2 Reps @ 60% of 1RM Squat Snatch
Set #2 – 2 Reps @ 60% of 1RM Squat Snatch
Set #3 – 2 Reps @ 65% of 1RM Squat Snatch
Set #4 – 2 Reps @ 65% of 1RM Squat Snatch
Set #5 – 2 Reps @ 70% of 1RM Squat Snatch
Set #6 – 2 Reps @ 70% of 1RM Squat Snatch
Set #7 – 1 Rep @ 73% of 1RM Squat Snatch
Set #8 – 1 Reps @ 75% of 1RM Squat Snatch

Strength Front Squats 6-4-2-2-2 (75-5, 95-5,105-3, 145-3, 144-3, 165-3)

4 min AMRAP
8 ring rows (feet elevated)
10 goblet squats 53#
10 sit ups
-2 minute rest-
8 push ups
10 wall balls 20# (30#)
10 sit ups