Kuvassa ONRAMP 021 day 11 teami WOD menossa! Olitko paikalla, merkitse itsesi kuvaan ja kommentoi mikä oli tiukinta – L tai leuka-pito, HSPU, köysi?!
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Keskiviikon WODit klo 10, 17, 18, 19
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WOD keskiviikko 9.10.2013

warmup
400m Jog (rotating arms)

mobility
Active shoulder mob for 5 min

skills
4 x 3 Squat Clean
1st from the hip,
2nd from the mid-thigh,
3rd from the knee

strength
3×5 Clean pulls with 3 sec pause at the knee, 75% of clean max

WOD
10-9-8-7-6-5-4-3-2-1
Push press 40/30kg
1-2-3-4-5-6-7-8-9-10
Pull ups

EAZY WOD
scale the pushpress weight
substitute pullups with ringrows or rubberband pullups