Open Gym kello 13-15

Wod:
60min Amrap
5m HS Walk
10 Single-arm KB C&J 24/16kg
50 Walking Lunges with KB
10 V-Ups
20 Box Step Ups
200m KB Farmer Carry

Lähtöajat:
10.00/11.30

Wod:
10min Amrap of ”Cindy”
-EMOM 5 T2B

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

Voima:
Deficit Snatch Pull heavy set of 5

Wod:
10-1
Snatch High Pull
Power Snatch

Mobility

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

Voima:
1RM Z-Press

3×8 Z-Press

Find a heavy set of 5 Weighted Pull Up

3x Max reps Bent Over Row

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

Run Conditioning
4x 50m sprint/350m moderate hard
-3min rest between sets

4 Rounds
15 2 squat Wall Balls
15s amrap Split Jump
-3min rest between sets

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

Voima:
Pause Front Squat 1RM
Heavy set of 8 Back Squat
GHR 3-4×8

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