Monday

Push press E2MOM
7 x 65%
5 x 75%
3 x 85%
– then –
1 x max reps with 65%

Metcon:
1 Clean&Press 50/35
10 pull ups
2 Clean&Press
20 wallballs
3 Clean&Press
30 KBS 24/16
4 Clean&Press
40 sit ups
5 Clean&Press
50 DU
6 Clean&Press

Tuesday

Back squat E2MOM
6 x 70%
3 x 80%
1 x 90%
6 x 70%
3 x 80%
1 x 90%
– then –
E2MOM for 4 mins
back squat x 10 reps @ 70%

Metcon:
AMRAP 14
20 split jumps
10 T2B
10 burpees
30 DU

Wednesday

Ladder:

Start with empty barbell and snatch as long as possible adding 2,5/5/10kg after each lift. Once you cant snatch anymore, switch to cleans, after you cant clean anymore, switch to deadlift. Score is the total of snatch, clean and deadlift.

Thursday

New years special WOD 9:00, open 10-12, WOD 12:00.

Friday – BOX CLOSED

Saturday

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

Sunday

Eeron ja Saaran painonnosto seminaari. Sali käytössä vain seminaariin osallistujille.