Lepo
______
Open-Gym 1100-1400
______
Muscle Milkkiä tulossa 2.24kg pöntöissä ALE-hintaan 50 eur kipale. Rajoitettu 10 pöntön erä. Normihinta tälle 60 euroa.
Samaan lähetykseen tulee MusclePharmin Assaultia joka on tällä hetkellä suosituin tehonlisääjä maailmanlaajuisesti!
Purkissa 736g (32 annosta) ja hinta 40 euroa.

WOD

The Seven

7 rounds for time of:

7 HSPU
7 Thrusters 60/42,5
7 K2E
7 DL 110/87,5
7 Burpees
7 KB Swing 2p/1.5p
7 Pull-Ups
______
TECH 1000
WOD 1100
WOD 1200
______
HUOM! Jos maksatte laskunne jollakin muulla maksuvälineellä kuin suoraan tilisiirtona, niin muistakaa tehdä asiasta aina selkeä ilmoitus sähköpostiin, jotta tiedämme kuka laskua on maksamassa. Koskee siis lähinnä Smartumin korttimaksua. Sporttipassissa näkyy maksajan tiedot.
______

WOD

WAVE 3: ME UPPER

Bench-/ Floor Press 1rm
AMRAP 70%
__
Weighted Pull-Ups 4×5 Aim for heavier than last week
__
JM Press 3×10 AHAP
__
Abs
______

______

WOD

Recovery workout instructed @ the box
______

______

WOD

WAVE 3: ME LOWER

Zercher Squat 1rm
AMRAP 70%
__
Good Morning/GHR 3×10
__
Buy in 2000m ROW
Farmer’s Carry 45/35 Dumbell’s as long distance as possible in 20min. Everytime you set the dumbells down, perform 5 Squat Clean’s with ’em.
______

______

WOD

Planche Progression PT 1
__
For time:
Row 1000 m
200 reps of 2-4 movements of your choice
Run 1000 m
Pick one of your favorite movements, but one goat/weakness as well. Create your own pattern.
______

______

WOD

DE LOWER/UPPER

EMOM 8
2 Squat Snatches + 3 Push Press BTN @ 2/3 1rm% Snatch
__
Pendlay Row 5×5 AHAP 1:30 SEND OFF
__
Death by Dumbell Squat Clean to Thruster 45/35#
______

______

Lepo
______
Open-Gym 1100-1400
______
Muista kyykätä jottei:

WOD

30 rounds:
5 Wallball
3 HSPU
1 Power Clean 225# (85%)
______
TECH 1000
WOD 1100
WOD 1200
______

WOD

ME UPPER

Press 2rm
AMRAP @ 70% 2rm
__
Weighted Pull-Ups 4×5 AIM FOR HEAVIER THAN LAST WEEK
__
Selkäinaho Madness 3 x Max Effort (min 20 reps)
__
1min Hollow hold
1min Flutter Kicks
1min Scissor kicks
1min V-Ups
1min Hollow hold
______

______

Recovery workout instructed
______

______

WOD

ME LOWER

Front Squat 2rm
AMRAP 70%
__
GHR/GM 3×10
__
3 rounds (8min TC)
10 Thrusters
10 Box Jumps 20”

Men start the thrusters with 60k, then add 10 kilo’s per round
Women start the thrusters with 40kg, then add 10kilo’s per round.
The height of the box jumps are 20” on the 1st round, 24” on the 2nd and 30” on the final round
______

______

WOD

Muscle-Up Progressions
__

30 Muscle-Ups For Time

______

______

WOD

DE LOWER/ UPPER

Power Snatch 10×2 @ 65% on the :30
__
Snatch Balance 5×3 @ 65% 1rm Snatch
__
5 rounds for quality and MINIMUM REST:
3 Squat Snatch 60% 1rm
6 OHS
9 Pull-Ups

For every failed squat snatch or OHS you get a penalty of 5 Burpees.
______

______

Lepo
______
Open-Gym 1100-1400
_____
[youtube=http://www.youtube.com/watch?v=UqGLH3tsxVE&w=560&h=315]