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40100-kollaasi-5

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

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