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Monday

Push jerk or Split jerk: 7 x 2 (as heavy as good technique allows)

Strict Press 3 x 8

Metcon:
50 thrusters for time 40/30
EMOM: 3 burpees over bar (starting with burpees)

Tuesday

Gymnastics strength:
EMOM9
1: 4-8 strict pull ups
2: 8-12 strict push ups
3: 8-12 strict T2B

Metcon:
AMRAP 20
10 KB snatch 24/16
20 pull ups / T2B
30 wall ball
40 DU

Alternate with pull ups and T2B between rounds.

Wednesday

EMOM10
1: 5 back squats 65-70%
2: 10 heavy wall ball

Metcon:
AMRAP 16
Ascending ladder (add +2 reps each round)
6 jumping lunges 20/15
6 push ups
6 sit ups
8+8+8, 10+10+10…

Olympic: Squat clean

Keskiviikon tunnit toistaiseksi: WOD 16:00, WOD 17:00, Olympic 18:00, Open 19-21

Thursday

“KELLY”
5 rounds for time
400m run
30 box jumps
30 wall balls

Huom: Open 14-16, WODit klo 16 ja 17, Mobility 18:00!

Friday

Juhannuksen wodaus 10:00, open doors 11-12.

Saturday-Sunday: Box Closed

 

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