Free intro lauantaina 24.9 klo 14:30!

Monday

L1: Front squat 7×2, back squat 7×3 (technique focus, no heavy weights)

L2: Back squat 5 x 75%, 3 x 85%, 1+ 95%

Metcon:
EMOM 15
1: x amount of wall balls
2: ME burpees
3: rest

RX: 16-20 wall balls, L1: 12-15 wall balls, L2: 12 or less

Tuesday

Weighted pull up 10 x 1 (heavy) or assisted

Metcon:
“Swinging Fran with a Twist”
21-15-9
Thrusters 42,5/30
KBS 24/16

* after each set of both movements, run 200m

Wednesday

Technique work: pick weakness and practice for 25mins
T2B, kipping pull ups, DU

Metcon:
AMRAP 15
5 T2B
5 pull ups
5 strict push ups
25 DU

olympic: hang snatch + ohs

Thursday

WOD (S):
“Little Chipper”
30 wall balls
30 box over jump
30 KB/DB snatch
30 sit ups
30 one arm KB/DB STOH (15+15)
30 burpees
30 KB/DB lunges (1 in front rack)
rest for 3 minutes and repeat in reverse order!

Friday

Press 5 x 2 (HEAVY, no misses)

Narrow push ups 3xME

Metcon:
“Hang squat clean beep test”
1 hang squat clean on the minute 60/40
add 1 rep each minute, as far as possible

Saturday

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

Sunday

Open doors 14-16.