Monday
“MONDAYS SMASH” lämpöstä päälle jos vähän ripsii 🙂
For total reps
4 minutes to complete:
800m run
max reps KBS 24/16 for remaining time
– 4 min rest –
4 minutes to complete:
800m run
max reps thrusters 35/25 for remaining time
– 4 min rest –
4 minutes to complete:
800m run
max reps C2B for remaining time
– 4 min rest –
4 minutes to complete:
800m run
max reps OHS 35/25 for remaining time
Tuesday
HBBS 1 x 20
Metcon:
50 cal row
50 KBS 24/16
50 wallball
rest 3 min
4 rounds:
5 deadlifts 90/60
2 rounds of Cindy
5 HSPU (scaled to 2 wallclimbs)
Wednesday
Push press 5-5-5 @ 80% of max 5 from previous weeks
Push jerk 3-3-3 @ 80% of max 3 from previous weeks
Metcon:
10 DB/KB snatch (RX: DB/KB 25/24, 15/16)
10 burpee box over
20 DB/KB snatch
20 burpee box over
10 DB/KB snatch
10 burpee box over
Olympic: Snatch
Thursday
WOD (S):
Tabata smash up:
2 mins on 1 min off
2 rounds
wallballs
push ups
KBS 24/16
split jumps
Olympic: Snatch
Friday
HBBS 1 x 20
Metcon:
40 HBBS 50/35
30 KBS 24/16
20 S2OH 50/35
40 front squats 40/30
30 KBS 24/16
20 S2OH 40/30
40 OHS 20/15
30 KBS 24/16
20 S2OH 20/15
Saturday
TEAM WOD 11:00, open doors 12-14.
Sunday
Open gym 14-16.