Test week before OPEN season 2018 starts! During and weeks before Opens there will be no specific strength cycles but dont worry, you get to lift some weights too!

 

Monday

Push jerk 3RM

Metcon:
100 wall balls for time
when clock hits 1:00 do 1 burpee, 2:00: 2 burpees etc.

Goal is to finish before you can no longer keep up because you are doing too many burpees.

Compare to WOD 10.1 (If you finished under 5 mins, add +20 reps to wall balls)

Tuesday

EMOM 9:
1: 15-12 cal row/bike/ski
2: ME T2B
3: rest

Metcon:
“Cindy”
AMRAP 20
5 pull ups
10 push ups
15 air squats

Wednesday

Front squat / Back squat 1RM

Metcon:
21-15-9
Thrusters 40/30
Burpee over bar

Compare to WOD 3.1 (if you finished under 7 mins, add weight to thrusters)

Olympic: Snatch heavy single

Thursday

WOD (S):
3 persons per team / 35 mins
12 cal bike/row/ski
9 burpees
6 pull ups

Friday

Bear Complex; heavy single

Metcon:
“Kettlebell Strong”
5 sets of
KB clean
KB reverse lunge
H2H KB swing
KB clean
KB reverse lunge
Do this for total 3 rounds (unbroken) then rest around 1 min and repeat, add more weight if possible. If still too easy, decrease resting time.

Saturday

Iso sali varattu 10-14 Saaran ja Eeron painonnosto seminaarille.