Author: aleksi

12 min AMRAP of:

25 Wall Ball Shots 20/14 lbs
Max rep Muscle-Up

Aikatauluissa pientä lisäystä. Lisäksi Gymnastics alkaa taas ensi viikolla Alfalla. Nopeasti ja rohkeasti mukaan! Ilmoittautuminen löytyy kalenterista.

20:00 – 21:30 Gymnastics tiistai/torstai

Uusina tunteina keskiviikkoisin:

18:45 Support WOD
20:00 Beast Mode WOD

Lisäinfoa

Back Squat
4-4-3-3-2

For Time:
1600m run
30 Toes to bar
20 Burpee pull-up
10 Wall climb

Open Gym

Do a WOD from past week

Couple WOD

3 Rounds:
250m row/
Rest

Then,

3 Rounds:
10 Deadlift 105kg/72,5kg
20 Box jump 60/50 cm

In FGB style

3 rounds:
kb swing
boxjump
sots-press
sit-up tucks
1 min rest

HP Clean
3-3-3-2-2-2

“Mary”

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

3 Rounds of:

40 Back Squat 50/35kg
15 Ring Dip

Deadlift
5-5-4-3-2-2

2 min AMRAP of:

run 200m
Push-press max rep 70/50kg
Double-unders max rep
rest 1 min,
repeat 3 times

Open Gym

Do a WOD from past week

Epke Zonderland: First gymnast to perform three consecutive flight elements on the ‘horizontal bar’.