Open Gym kello 13-15

Wod:
6 Rounds

A: 18/15 Cal Row + 20 Thruster 42,5/30kg

B: 18/15 Cal Row + 20 Burpees

C: 20s Assault Bike + Max reps Pull up

Lähtöajat:
11.00/12.00/13.00/14.00

Voima:
Ring Row – Find a heavy set of 5

Wod:
5 Rounds
15 Power Clean & Jerk 35/25kg
50 DU

Lähtöajat:
11.00/12.00/13.00/14.00

Tempaus / Kyykky:
Find max in:
Squat Snatch + hang squat snatch

One Power Snatch every 20s for 6 minutes
-use 70-80% from the first complex

1×20 Back Squat

Lähtöajat:
7.00/8.00/11.00
16.00/17.00/18.00/19.00

HSPU Practice

Wod:
60 KBS 24/16kg
60 Wall Ball
60 SDHP 35/25kg
60 HSPU

Lähtöajat:
7.00/8.00/11.00
16.00/17.00/18.00/19.00

Kyykky/Tuki:
Back Squat 1/6/1/6/1/6
-Singles 87-90%, sets of six 70-80%

3×10 Stiff legged deadlift

Lähtöajat:
7.00/8.00/11.00
16.00/17.00/18.00/19.00

Wod:
2 rounds:
10 OHS 42,5/30kg
10 C2B
-1min rest
2 Rounds
12 OHS
12 C2B
-1min rest
14 OHS
14 C2B
-1min rest
2 Rounds
16 OHS
16 C2B
-1min rest
18 OHS
18 C2B
-4 minute time cap on each interval

Lähtöajat:
7.00/8.00/11.00
16.00/17.00/18.00/19.00