Incoming events:
Yin Jooga 14.6 15:30 – 17:00
“Kesäkisat” 27.6 14:00 (pair competition and after workout BBQ and hang out)
More info @ CF40100 whiteboard
Monday
HBBS, E2MOM for 12 mins x 3 reps
60%, 65%, 70%, 75%, 80%, 85%
-then-
front squat 2 x 15 @ 60% (use 55% or bit lower if you did not complete unbroken sets last week)
Metcon:
“HELEN”
3 rounds for time
400m run
21 KBS 24/16
12 pull ups
if its rainy or you cannot run, we are going to do:
“BURPEE HELEN”
3 rounds for time
30 burpees
21 KBS 24/16
12 pull ups
Tuesday
Weighted pull ups 3×5 (banded, negatives etc.)
EMOM 6:
4 ring dips + 4 strict pull ups (or banded)
Metcon:
5 rounds for time
3 deadlift @ 70%
7 target burpees
12 box step ups 15/10
Wednesday
E2MOM for 12 mins: 2 x push press + 2 x push jerk
(heavier than last week)
Metcon:
10 min amrap
7 wallballs
14 KBS 24/16
21 double unders
Thursday
Olympic weightlifting 9:00, 17:00, 18:00, Mobility&Movement 19:00
Friday
50 over the box jumps
40 KBS 24/16
30 abmat situps
20 wallballs
800m run with slamball 9/6
20 over the box jumps
30 KBS 24/16
40 abmat situps
50 wallballs
Saturday
Team WOD 11:00, Open doors 12-14
Sunday
Open doors 13-16