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 ->