Open Gym kello 13-15

Wod:
In teams of 3
Row 4500m
50 Synchro Burpees
100 C&J 60/42,5kg
50 Synchro Burpees
100 Box Over Jump
50 Synchro Burpees
200 Wall Balls

Lähtöajat:
10.00/11.30

Find a heavy set of 5 weighted Pull Up

Wod:
”Nicole”
20min Amrap
400m Run
Max reps Pull Ups

Lähtöajat:
6.30/7.30
15.00/16.00/17.00/18.00

Wod:
10-1
Power Clean
Front Squat
-85/60kg

Mobility

Lähtöajat:
Wod: 6.30/7.30/11.00/16.00/17.00
Mob: 17.00/19.00

Voima:
1RM behind the neck Press

3×2 Shoulder Press

3x max reps DB Shoulder Press

5min banded triceps extension

Lähtöajat:
6.30/7.30/11.00
16.00/17.00/18.00/19.00

Run Conditioning:
4x400m Run
-90s rest between sets

Wod:
4 Rounds
15 Deadlifts 100/70kg
15 Box Jumps
-3min rest between rounds

Lähtöajat:
6.30/7.30/11.00
16.00/17.00/18.00/19.00

Voima:
1RM Squat Stance Deadlift

Heavy set of 5 Front Squat

3×8 Good Morning

5min banded Hamstring Curls

Lähtöajat:
6.30/7.30/11.00
16.00/17.00/18.00/19.00