8 x alkavalla 90s

1. 10 kyykky painava väline sylissä
2. 6-12 leuanveto/rinta tankoon

Kyykkyyn oikeasti PAINAVA väline syliin.

6x

1 clean pull + 1 hang clean + 1 clean

Start from 60% of C&J max.

AMRAP 7:
Wallballs 9/6kg

On the Minute: 5 Deadlifts 102,5/70kg

Deadlift
Warm up sets:
8@50%
7@55%
6@60%

Work sets:
3@ 70%
3@ 75%
3@ 80%

Chin-ups
(supinated pull-up)
5 reps in each set

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Post three heaviest successful attempts

12min alkavalla minuutilla

1. 6-10 maljakyykky, raskas paino
2. 3-8 tiukka leuanveto
3. 6-10 boksihyppy

Valitse skaalaukset siten, että joka minuutilla jää hyvin aikaa ja suoritukset ovat teräviä.

Today's task is a little bit different. To do it, you don't need a foam roll, a jump rope or any other equipment, just your brain and WODconnect. Because it's time to analyse your training history! :)

We recently launched our new dashboard, if you haven't read our blog post about it, do it now: http://blog.wodconnect.com/post/103626071547/new-dashboard-is-here

The task is to go to your journal, find your dashboard and go through your training activity of the past year. Or the longest period you have data in WODconnect. Analyse the number of active days and number of workouts.

Ask yourself:
1. What are the reasons for changes in your monthly activity?
2. Are you satisfied about your level of activity and number of workouts?
3. Do you feel that you are prone to training too little, or too much? Is there enough rest days in between workout days?
4. According to your memory and the notes in your journal, why were some of the months more successful and some less?
5. Make notes, think about your goals, and share your thoughts in the comments!

This is actually a task that you could do in the end of every month, or how often you think it's useful for you. As the new dashboard gives you the chance to write notes on every month, this analyse will be much easier next year!!

AMRAP 7

20 Dumbbell Deadlift
15 Dumbbell Front Squat
10 Dumbbell Push Press

DB`S 2x22,5/2x15kg

Aikaa vastaan:

30 Seinäpalloa
30 Cal soutua

TC: 6min

-Tehdään useammassa lähdössä

20 minutes of:

5 - 8 Strict Pull Ups
8 - 12 DB Bench Press
0:40 Ring Plank Hold
8 - 12 Barbell Biceps Curls

Rest as needed BTW. movements.