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Monday

Vappu WOD: 7:00, 10:00, 15:45, 16:45.

 

Tuesday – Box closed

Open gym with key code 6-22:00.

Wednesday

Push press 3RM

Accessory work: Single arm KB/DB press 3 x 6-8/arm – rest 60s

Metcon:
15-12-9
pull ups
hang power clean 60/40
Directly into:
15-12-9
T2B
front squats 60/40

Time cap: 15 min

Thursday

WOD (S):
EMOM 40
1: max set of unbroken thrusters 35/25
2: 30-40s HS hold against wall
3: 10-20 KB snatches 24/16
4: 30-40s plank
5: rest

Friday

a) Glute bridge floor press 4 x 10-12
b) Box step ups 4 x 10/10
c) Ring face pulls 3 x 7-10

Metcon:
10 mins of continuous work
50s wall sit
30 double unders
6-10 tempo push ups
10-16 jumping lunges

Saturday

No coached classes.

Kevät juhlat 10:00 ->

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