Ke 22.12.
A)3 Rounds For Time:
- 500/400m Row
- 400m Run
- 30 GHD Sit-ups
B) GHD skill work
A)3 Rounds For Time:
B) GHD skill work
A) 5 Rounds For Time:
50-ft. DB Front Rack Walking Lunge
25 Pull-ups
B) db oh skill practice
4 Rounds For Time:
400m Run
100m DB Farmer Carry
Accumulate:
1:30 Top of Static Ring Dip Hold
1:30 Bottom of Static Rind Dip
Ma
A)4 Rounds For Time:
400m Run
100m DB Farmer Carry
B) Ring support holds
Ti
A) 5 Rounds For Time:
50-ft. DB Front Rack Walking Lunge
25 Pull-ups
B) db oh skill practice
Ke
A)3 Rounds For Time:
500/400m Row 400m Run
30 GHD Sit-ups
B) GHD skill work
Pe
A) 7 Sets For Load:
3 Hang Power Clean & Jerks
B) 5 sets for load:
5 strict pull ups & 3 strict chin ups
La & su
Ei ohjattuja wodeja!
🎅🏼Hauskaa joulua toivottaa CF Imatran väki
Lepo
Pre-Workout:
For Load:
1 Clean Deadlift + 1 Clean Pull + 1 Power Clean
AMRAP 10:
AMRAP 20:
For Load:
5-5-3-3-3-1-1-1-1 Split Jerk
Pre-Workout:
Handstand Hold Practice
”21.08.17”
4 Rounds For Time:
Pre-Workout:
Build up with a 3-position power snatch
”Isabel”
For Time:
30 Snatches
Lepo
For Time:
5000m Run
scaling options:
1) Row 5000/4000m
2) Bike 10000/9000m
3) Ski 4500/3500m
OPTIONAL ACCESSORY
3 Sets:
10 DB Suitcase Deadlift /Side
1:00 Plank Hold
AMRAP 12:
20 GHD Sit-ups
10 DB Single-Arm Overhead Walking Lunge / Arm (15/12,5)
Lepo
For Time:
27-21-15-9
Chest-to-Bar Pull-ups
– Complete 25-ft. handstand walk after each set of pull-ups
‼️Hoi‼️
🚰Alakerran putkivuoto korjataan tällä viikolla, jonka vuoksi meilläkin on vesikatko
KE 8.12. klo 7-12
Tällöin luonnollisesti emme pysty tarjoamaan suihkussakäynti mahdollisuutta ja omat treenijuomat (vedet) kantsii varuiks ottaa mukaa!
#brokenwaterpipe #norunningwater #omatveetmukkaa
5 Sets For Load:
10 Front Squats
ACCESSORY
5 Sets For Distance:
10 Pulls on Rower
-rest :30 after every set
🇫🇮Hyvää Itsenäisyyspäivää kaikille🇫🇮
Lepo