Open Gym kello 13-15

Wod:
Open 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 43/29kg
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 61/43kg
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 83/61kg
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 102/70kg
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 111/79kg
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 120/83kg

*If all reps are completed, time cap extends by 4 minutes.

Lähtöajat:
11.00/12.00/13.00/14.00

Wod:
12min Amrap
5-10-15-20..etc.
Wall Ball
KBS 24/16kg
-After each round do 30 DU

Lähtöajat:
7.00/8.00
15.00/16.00/17.00/18.00

Wod:
25min Partner Amrap
Person A does Amrap Squat Snatches 60/42,5kg
Person B does 10 Box Jump + 10 Pistol Squat

Mobility

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

Voima:
EMOM 10
2 Shoulder Press

Wod:
10min Amrap
5 Strict Pull Up
10 Deadlift 80/55kg
15 Push Up

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

Voima:
Squat Clean heavy double

Jerk heavy double

50 Weighted Sit Up

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

C2B/Pull Up Practice

Wod:
3 Rounds
15 Thruster 42,5/30kg
15 C2B

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