Category: Yleinen

Front Squat
3 sets of 5

For time:
300m Run
40 Wallball Shots 20/14
300m Run
30 Wallball Shots 20/14
300m Run
20 Wallball Shots 20/14
300m Run
10 Wallball Shots 20/14
300m Run

Open Gym

Floor Press
3 sets of 10

Couple WOD for time:
1k Run
45 Deadlift 80/60
35 Front Squat 60/40
25 Pull-ups
15 Handstand Push-ups

Power Clean
Find 1 RM

For time:
12-9-6
Power Clean 80/55
Muscle-up/ Ring Dip

For reps:

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Kb Swing 24/16
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Shoulder Press
Find 5 Rm

5 Rounds:
400m Run
12 Push-Up (hr)
12 Toes to Bar

Cap: 15 min

3 Sets,
Max Effort Pull-ups
Rest 3 min

4 Rounds:
5 Push Jerk 80/55
10 Hang Power Clean 80/55
15 Deadlift 80/55

Cap: 15 min

Back Squat
Find 10 RM

3 min AMRAP
15 Wallball 20/14
10 Burpee

3 min Rest

3 min AMRAP
15 Wallball 20/14
10 Burpee

3 min Rest

3 min AMRAP
15 Wallball 20/14
10 Burpee

Yläsali kiinni 9-17 Everin leirin vuoksi.

Huomenna sunnuntaina yläsali suljettu Anna Everi-leirin vuoksi (09:00-17:00)

For time:
30 Thruster 30/20
30 Walking Lunges
30 KB Swing 24/16
30 Walking Lunges
30 Push Press 30/20
30 Walking Lunges
30 Power Clean 30/20
30 Walking Lunges

Cap: 15 min