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.