Open Gym kello 13-15

Jerk / Split Jerk practice

Wod:
21-18-15-12-9-6-3
Thruster 42,5/30kg
Bar Over Burpee

Lähtöajat:
11.00/12.00/13.00/14.00

Strict Muscle Up practice

Voima:
Weighted strict pull up heavy set of 5
Weighted strict ring dip heavy set of 5

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

Bar Muscle Up practice

PartnerWOD:
60 Wall Ball
Amrap C2B
40 Wall Ball
Amrap C2B
20 Wall Ball
Amrap C2B
-Person A starts from wall ball while person B does C2B, then switch

Mobility

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

Wod:
20min Amrap
1 Deadlift 185/130kg
10 T2B
15 Burpee

-5min Rest-

21-15-9
Box Jump
STOH 42,5/30kg

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

Handstand Walk work

Wod:
7min Amrap
20 GHD Sit-up/V-Ups
20 steps kb OH walking lunge L 24/16kg
20 steps kb OH walking lunge R

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

Tempaus/Kyykky:
Work up to heavy:
Squat Snatch + Hang Squat Snatch

1×20 Back Squat

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