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If you haven’t sign up for the open. DO IT NOW! Fridays we are going to do OPEN workouts in WOD classes. In friday evening classes there will be as many starts as needed for registered athletes to complete workout. Scheduled starts are: first 16:30, second is 17:30. Starting times may vary depending on workout. Even you’re not doing open, show up to cheer or do judging. Judges are always needed and you will be briefed before workout starts =)

 

Monday

Front squat 3-3-3-3-3

Metcon:
10-8-6-4-2
hang power cleans 50/35
thrusters 50/35
2 x amount of frontrack lunges (20-16-12-8-4)

Tuesday

Work with some gymnastics skill for 15 min (pull ups, HSPU, T2B)

EMOM 9
1: 5-10 HSPU
2: 20 wall ball
3: rest

EMOM 9
1: 5-10 pull ups
2: 20 KBS
3: rest

EMOM 9
1: 5-10 T2B
2: 15 burpees
3: rest

Depending on what you want focus either strict movements = pure strength. Or kipping movements = stamina/endurance.

Wednesday

Push jerk 3-3-3-3-3

Metcon:
KB complex
3 rounds
5 KB push press / left
5 KB reverse lunge / left
5 KB push press / right
5 KB reverse lunge / right
Rest :30s
10 one KB thruster
10 goblet squat
Rest :30s

Olympic: Squat clean

Thursday

“PET ROCK” / Teams of 2:
60 wall ball
60 burpee box over
50 push press 30/20
50 T2B
40 hang power clean 30/20
40 pull ups

Cash out: 100 KBS 24/16

Pet rock is kettlebell and does not like to be dropped. If dropped or put down during workout, 15 burpee penalty for both team members.

Friday

OPEN 18.1

Evening class Open starts 16:30, 17:30 (Judges also needed)

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