Category: Yleinen

Open gym isolla salilla klo 9:00-12:00
WOD-lähdöt 30 minuutin välein 9:30 alkaen (omat lämmittelyt).

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24/20
30 Wall ball shots, 20/14

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Compare your score

Deadlift

20 rep at 50% from 1RM

Increase your weight 2,5kg from last time

then every 4 minutes for 3 sets,
10 Deadlift at 50% from 1RM

4 x 20 Weighted lunge

Increase weight slightly, or use a different version of lunge.

Hyvää Vappua!

As many rounds as possible in 24 minutes in 3 person teams:
1. Run 300m
2. 10 Power snatch 50/35, remaining time burpees
3. Rest

Back Squat
10-8-6-6-6
60-65-70-75-80%

Front Squat
5-5-5-5
60-70-75-75%

Extended Clean & Jerk warm-up

Power Clean + Hang power clean + Push press + Power jerk
1RM of the complex

“Fight gone bad!”

Three rounds of:
Wall-ball 20/14lbs
Sumo deadlift high-pull 35/25kg
Box Jump 50cm
Push-press 35/25kg
Row (Calories)
Rest

Compare your score

“Taylor”
4 rounds for time of:
Run 400 meters
5 burpee muscle-ups

If you’ve got a 20-lb. vest or body armor, wear it.

Deadlift

20 rep at 50% from 1RM

Increase your weight 5kg from last time

then every 3 minutes for 3 sets,
10 Deadlift at 50% from 1RM

4 x 20 Weighted lunge

Increase weight slightly, or use a different version of lunge.