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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.

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