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Monday

2. pääsiäispäivä aikataulu:
Team WOD 10:00
Open doors 12-16
Team WOD 16:00
Open doors 17-19

Tuesday

Pick 1 of following gymnastics complexes:

1) 4 sets
1-2 rope climb
5-10 kipping pull up
5-10 kipping T2B
Rest 1:30

2) 4 sets
2-5 kipping C2B
5-10 kipping pull up
5-10 kipping T2B
Rest 1:30

3) 4 sets
3-5 jumping pull up with slow decent
5-10 heavy ring row
5-10 K2E/Knee raise

Metcon:
5 rounds for time
5 C2B or 10 pull ups
25 KBS 24/16
10 burpee box over

Wednesday

Back squat
6 x 65%
6 x 70%
4 x 75%
4 x 80%

Metcon:
For time
Buy in: 30 back squats @ 60% of 1RM
Then:
21-15-9
push ups
wall balls

Olympic: Snatch

Thursday

WOD (S):
“Half Karen”
75 wall balls (CAP 5min)
at 5:00 mark start:
10 min amrap
“Cindy”
5 pull ups
10 push ups
15 air squats
at 15:00 mark start:
“Annie”
50-40-30-20-10
double unders
abmat sit ups

Friday

Clean conditioning:
12-9-6 of unbroken hang squat cleans (you choose the weights, rest as needed between sets)

Metcon:
15-12-9
Hang squat clean 50/35
pull up
Rest 2:00
9-12-15
Front squat 50/35
T2B

Saturday

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

Sunday

Open doors 14-16.

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