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Monday

20 mins to establish 5RM HBBS

Metcon:
6 minutes to complete 1000m run
remaining time: air squats
4 minuets to complete 400m run
remaining time: double unders

(Score is air squats and double unders combined)

Tuesday

3 sets:
0:30 pull ups
0:30 rest
0:30 KBS (you pick the weight)
0:30 rest
0:30 HSPU
0:30 rest

Metcon:
3 rounds for time
21 wallballs
15 T2B / V-UP
9 HR push ups
TIME CAP: 8 min

– rest 3 min after cap –

with in 3 minutes:
500m row
ME pull ups for remaining time

Wednesday

Front squat 5×3 (2s pause at absolute bottom position)
as heavy as possible, rest as needed

Metcon:
50 fronts squats for time 60/40
every 10 reps, stop and do 20 sit ups

Cash out: 60 steps walking lunges (use vest or kettlebell)

Olympic basic: squat snatch (power+hang position) HUOM: POIKKEUKSELLISETI tällä viikolla klo 20 (open doors 19-20 tuntia ei ole). Jatkuu ensi viikolla normaalisti.

Thursday

WOD (S):
Tabata mixed up 5  sets (25 mins)
40 seconds on, 20 seconds off
wallballs
burpees
thrusters
KBS 24/16
1 min rest

Olympic basic: squat snatch (power+hang position)

Friday

Deadlift every 2:30 for 15 min
6 x 60%
6 x 60%
4 x 70%
4 x 70%
2 x 80%
2 x 80%

Metcon:
21 power snatch 35/25
21 burpees
21 pull ups
15 power snatch
15 burpees
15 pull ups
9 power snatch
9 burpees
9 pull ups

Saturday

Team WOD 11:00, open doors 12-14.

Clare Gates-Sjöblom Urban Pranasta pitää esittelytunnin Pilateksesta klo 15:00. Kesto noin 1 tunti. Bookkaa wodconnectista.

Sunday

Open doors 14-16

Olympic 2.0:

Squat snatch

1) max for complex: 1 squat snatch from power position + 1 squat snatch from hang

2) overhead squat 3RM

3) 3 x 10 good morning

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