Open Gym kello 13-15

Wod:
100 Push Ups
-EMOM 5 Front Squats 75/50kg
100 Sit Ups
-EMOM 5 Jerk 75/50kg
100 Air Squats
-EMOM 5 Power Clean 75/50kg

Lähtöajat:
10.00/11.30

Wod:
100m Run
5 Clean and Jerk
200m Run
5 Clean and Jerk
400m Run
5 Clean and Jerk
800m Run
5 Clean and Jerk
1200m Run
5 Clean and Jerk
-60/42,5kg

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

Pause Squat Snatch 1RM

Wod:
3x2min on, 1min off
1x3min on
5 Power Snatch 52,5/35kg
10 Burpees
Amrap OHS

Mobility

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

Voima:
Wide Grip Bench Press 1RM

For 20min:
A: 5 Shoulder Press
B: 10-20 Ring Rows
C: 10-20 Narrow Grip Push Ups
D: Russian Twist 15/10kg

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

Running Condition

Wod:
7min Amrap
DB Snatch 22,5/15kg
-EMOM 5 Burpee Box Jumps

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

1RM Box Squat

In teams of 3:
3×8-15 Good Mornings
3×8+8 Weighted Box Step Ups
3×10 Bent Over Rows

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