Open Gym kello 13-15

Team Megawod:
15K Row
-Switch rower every 250m

Lähtöajat:
10.00/11.30

Wod:
30min Amrap
20 Pull Up
30 Push Press 35/25kg
40 Squat
800m Run

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

Find days max in Cleanjerk

12min Amrap
15 Squat Clean Thruster 50/30kg
60 DU

Mobility

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

1RM Weighted Push Up

2 Rounds for max reps:
2min Push Ups
3min Bent Over Rows 40/30kg
-After 2 rounds with partner 50 weighted Sit Ups

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

Running Condition

Wod:
6min Amrap
20 Wall Balls
10 Deadlift 100/70kg

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

1RM Deficit Deadlift

In teams of 3 for 20min:
30 Glute Ham Raises
30 Close Stance Back Squat
30 Hanging Leg Raises

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