IntroWOD, eli tutustumistreeni tänään klo 13.00!

Painonnosto:

5×2 snatch w/ 3 sec lift-off, 2 sec pause in hang, 2 sec pause in down and 3 sec pause in the bottom

– 60-80%/1RM

– 90-120 sec rest

5×2 clean w/ 3 sec lift-off, 2 sec pause in hang, 2 sec pause in down and 3 sec pause in the bottom + 2 jerk w/ 3 sec pause in split

– 60-80%/1RM c&j

– 90-120 sec rest

WOD:

For quality:

50 box jump w/ step down, 60/50cm

30 cal row

10 c2b

50 push-up w/ hand release

30 cal row

10 c2b

50 push press, 52,5/35kg

30 cal row

10 c2b

50 abmat sit-up

30 cal row

10 c2b

 

Lähtöajat:

9.00 Painonnosto

10.30 WOD