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Viikon 49 treenit!

Voimaprogressiot jatkuvat. Tällä viikolla lisäksi erilaisia benchmark treenejä, kuten itsenäisyyspäivän WOD ja perjantaina "Ingrid".


MA 6.12. (WOD 9.30 & 11.00!)

Strength:

4x Every 4min:

6 DL @RPE 7

6 Strict pull ups @RPE 7

6 Ring row @RPE 9

- Giant set


Metcon:

"SUOMI 104-v"

For time:

104 Box step-ups

OTM: 10 KB swing 32/24

-Wear a weighted west for an extra challenge

Time cap 14 min.

TI 7.12. (Painonnosto)

Oly: A) Primer:

EMOM 5:

2-3 Split power clean + jerk @RPE 5


B) 7x Every 2,5 min:

"Bella complex"

(1 Clean + 1 STOH + 1 FS + 1 STOH)

@RPE 5 -> 8


C) 5x Every 2 min:

2 Clean lift off + 2 Tempo clean pull

- Lift slowly off the ground, accelerate after passing the knee


TO 9.12. Skill: Kipping & BMU

Metcon:

Buy in: 40 Ring row

3 RFT:

20 Db/Kb C&J 24/16

10 Pistols Core:

"Durante's core" 5 rounds:

10 hollow rocks + 10 v-ups + 10 tuck ups + 10 sec hollow hold

rest 60s

-Scale reps as needed

PE 10.12. Oly: A) 6x every 2 min:

1 hang snatch + low hang snatch + full snatch

-Building up in weight (max RPE 8)


Metcon:

"Ingrid" 10 Rounds for Time:

3 Snatches (60/42,5 kg)

3 Bar Over Burpees

Time cap 12 min

LA 4.12. Strength:

3x every 3 min:

6 Pause BS @RPE 8

Partner metcon: AMRAP 10:

Row for max cal

Every 3 min: 40 wall balls

- I Go You Go


Rest 90 sec


AMRAP 10:

Bike max cal

Every 3 min: 100 DU

- I Go You Go



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