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Huom! Pikkujoulut / 5 -vuotisjuhlat lauantaina klo 18:00. Lauantaille ei ohjattuja tunteja ja omatoimitreenaajat jumpat pakettiin viimeistään puoliltapäivin kun aloitamme juhlien valmistelun ja siivouksen.

 
 
 

Monday

Back squat
6-4-2
6-4-2

KB OH walking lunges 3 x 20

Metcon:
AMRAP 7
3 C2B
3 thrusters 40/30
6+6, 9+9…


Tuesday

a) HSPU 5 sets x amount

b) Alternating DB floor press 3 x 20

c) Single arm press 3 x 10/10

Metcon:
EMOM 12
1: kipping HSPU one UB set
2: 30-50 DU
3: 10 deadlift 90/60

Wednesday

Press 3-3-3-3-3

Push press 3-3-3-3-3

Metcon:
10 rounds for time
8 wall ball
6 KBS 24/16
4 push ups
2 strict pull ups

Time cap: 12 min

Olympic: Snatch

Thursday

WOD (S):
“GHOST”
6 rounds for total reps:
1:00 ME calories on rower
1:00 ME burpees
1:00 ME double unders
1:00 rest

Friday

10 mins: 1 squat clean + 2 hang squat clean
10 mins: 1 squat clean + 1 hang squat clean
climbing for heaviest possible

Metcon:
“SATAN’S WHISKERS”
3 rounds for time
10 C2B
10 front squat 70/47,5
10 burpees

Time cap: 8 min

Saturday

No coaches classes. 5 year birthday & X-MAS jumper party cleaning / preparing starts at 12:00. Gym closed from 12-18. Party starts 18:00.

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