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Joulun ajan alustava aikataulu (tarkista WODit wodconnectista):
19-22.12 normaali aikataulu
23.12 Special WOD klo 9:00, Open doors 10-12.
24-25.12 Box closed. Enjoy rest days!
26.12 Special WOD klo 10:00, Open doors 11-13.

Monday

Back squat 1RM

Metcon:
“KAREN”
150 wall balls for time

Tuesday

Technique: thrusters / kipping pull ups

3 supersets of:
10 HEAVY KBS
7 strict T2B
rest 2:00 between sets

Metcon:
“FRAN”
21-15-9
thrusters 42,5/30
pull ups

Wednesday

Technique: Double unders

5 supersets of:
DB push ups x 5-7
DB push press x 5-7
rest 1:00 between sets

Metcon:
“ANNIE”
50-40-30-20-10
DU
abmat sit ups

Olympic: power snatch

Thursday

“12 days of Christmas”
1 strict pull up
2 strict push up
3 burpee
4 hang power clean 50/35
5 front squats 50/35
6 T2B / KR
7 KBS 24/16
8 wall ball
9 goblet squats 24/16
10 abmat sit ups
11 deadlifts 50/35
12 front rack lunges 50/35

Start everytime from beginning and add 1 movement per round:
1 strict pull up, 1 strict pull up + 2 push up, 1 strict pull up + 2 strict push up + 3 burpees… etc. until you reach 12 reps of front rack lunges.

Friday

Special WOD 9:00, open doors 10-12.

Saturday – Sunday – Box closed.

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