Välipäivinä keskiviikon ja perjantain klo 7:00 WODit ovat poissa ohjelmasta. Näinä päivinä sali aukeaa klo 8:00.

Tuesday

“LAST MAN STANDING”
Divide in groups by starting weights:
RX: 60/40kg
L1: 50/35kg
L2: 40/30kg

with running clock:

EMOM: push press x 1 (males add 5kg on the minute, females 2,5kg)
When all in your group reach max, change to front squat. (start with weight what first person finished)

EMOM: front squat x 1 (all add 5kg on the minute)
When all in your group reach max, go on the next full minute to:

EMOM 7: (RX: 20 wb, L1: 15 wb, L2: 12 wb)
x wall balls
(if you can’t finish wall balls on the minute, workout is over)

Wednesday

EMOM 15:
1: 5-8 strict pull up
2: 5-8 strict HSPU
3: 20 sit ups

Metcon:
AMRAP 7
7 pull ups
14 KBS 24/16
21 DU

Olympic: clean&jerk

Thursday

WOD (S):
EMOM 30
1: 10 UB thrusters *
2: 4-6 UB pull up + 4-6 UB T2B
3: 10 burpees over bar
4: 40s one hand OH walk KB/DB (20s right 20s left)
5: REST

* you pick the weight for thrusters

Friday

Alt. EMOM 10:
1: 12 frontrack lunges *
2: 8 T2B

* you pick the weight for lunges

Metcon:
“Fat Amy”
50 air squats
10 burpees
40 sit ups
10 burpees
30 lunges
10 burpees
20 KBS
10 burpees
20 KBS
10 burpees
30 lunges
10 burpees
40 sit ups
10 burpees
50 air squats

CAP: 20 min (RX+ weight vest 9/6)

Saturday

New years TEAM WOD 11:00. Open doors 12-14.

Sunday

Box closed. Happy New Year!