Open Gym kello 13-15

Megawod:
-0-10min-
50 Thruster 40/30kg
50 Pull Up
-10-20min-
EMOM 10
100m Sprint
-20-30min-
5 Rounds
12 Deadlift 40/30kg
9 Hang Power Clean
6 Jerk
-30-40min-
3 Rounds
400m Run
15 OHS 40/30kg
-40-50min-
Amrap
3 Power Clean 40/30kg
6 Push Up
9 Burpees

Lähtöajat:
10.00/11.30

Wod:
3 Rounds
400m Run
15 Clean & Jerk 52,5/35kg
75 DU

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

Wod:
3min Amrap
200m Run
10 Burpees
Max Reps Power Snatch 40/30kg
-3min Rest-
3min Amrap
200m Run
12 Burpees
Max Reps Power Snatch
-3min Rest-
3min Amrap
200m Run
14 Burpees
Max Reps Power Snatch
-3min Rest-
3min Amrap
200m Run
16 Burpees
Max Reps Power Snatch
-3min Rest
3min amrap
200m Run
18 Burpees
Max Reps Power Snatch

Mobility

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

Voima:
1RM Incline Bench Press

3×10 Bench Press
3×5 Weighted Pull Up
3xMax Reps Bent Over Row

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

Run Conditioning

Wod:
5min Amrap Jerk 60/42,5kg
-EMOM 5 T2B

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

1RM Snatch Grip Deadlift

Tuki:
3×8 GHR
3×8 Front Squat
30 Weighted Sit Ups

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