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40100 pikkujouluista

Loppuvuoden aikataulu:

22.12 normaalit aukioloajat
23.12 WOD 9, Open 10-11, WOD 16:00, WOD 17:00
24.12 sali kiinni
25.12 sali kiinni
26.12 WOD 12:00 (Tapanin päivän spesiaali) Open 13:00
27-30.12 normaalit aukioloajat
31.12 WOD 10:00 (Uuden vuoden spesiaali) Open 11-13
1.1 sali kiinni

Monday

“Filthy Fifty”
50 box jumps
50 jumping pull ups
50 KBS 16/12kg
50 steps walking lunges
50 K2E
50 push press (20/15kg)
50 back extension
50 wall balls
50 burpees
50 double unders

Tuesday

Ring push up ladder
5 min rest
Bodyweight front squat ladder

Ladder starts with 1 rep on the minute, continue adding +1 rep on each following minute. As far as possible.

Friday

Tapanin päivän special (WOD 12:00, Open 13:00)

Saturday

TEAM WOD

Sunday

Open gym

Monday

Backrack lunges 4×10 (AHAP)

Metcon:
10 min amrap
30 double unders
20 lunges
10 burpees

Tuesday

Push press 5-5-5-3-3-3-1-1-1 (climbing weights)

Metcon:
5 min amrap
7 push ups
10 pull ups (strict, any grip)

rest 60s

7 min amrap
25 KBS
4 shuttle sprints

Wednesday

New years special WOD 10:00

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