Monday

Open Gym 12:00 & 18:00
Go for WOD’s you missed last week.

Tuesday

Strength:
Press 4×6
-then add weight-
Push press 4×6

Metcon: (rx: 40/30kg)
20 Pushpress
20 DU’s
20 Boxjumps
20 DU’s
15 Pushpress
20 DU’s
15 Boxjumps
20 DU’s
10 Pushpress
20 DU’s
10 Boxjumps
20 DU’s

Wednesday

Strength:
HBBS 4×6

Metcon:
1 min amrap – T2B
-30s rest-
2 min amrap – DU’s
-30s rest-
3 min amrap – Airsquats
-30s rest-
4 min amrap – KBS (24/16kg)

Thursday

Olympic weightlifting: Overhead squat (6×3)

Friday

Strength:
Clean 4×6 ~70% of 1RM

Metcon:
“Winter War 2014 karsintalaji 3”
10 min amrap
30 Powercleans (50/35kg)
10 Pullups
30 Boxjumps
10 Pullups
30 DU’s
10 Pullups

Saturday

Teams of 2 “FRAN”:

100 Thrusters
100 Pullups
(RX:42,5/30kg)