Category: Yleinen

Open Gym YLÄSALILLA

Do a WOD from past week

Muista ilmoittaa Open tuloksesi ajoissa!

Why do we play games

Floor Press
4×3 50%-70%

OTM 7min
7 Deadlift 60% 1 rm
remaining time Muscle-ups

Easter special (in teams of 4):
4k Row
120 Double Under
80 Burpee
40 thruster 50/30

Open 13.4

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Movement standards

Tips and gameplan
Naka athletics

Deload week

Split Jerk
2-2-2-2-2 @ max 60%

OTM 4min (60% from C&J 1rm)

Pause Clean
Hang Clean
Push Jerk
Split Jerk
AMRAP 1min
Clean & Jerk

Deload week

Overhead Squat
3-3-3-3-3 @50-70%

2 min AMRAP
9 push-up
18 stationary lunges 24/16
2 min AMRAP
6 push-up
12 stationary lunges 24/16
2 min AMRAP
3 push-up
6 stationary lunges 24/16

Deload week

Snatch grip deadlift
5-5-3-3-2
45-50-55-55-60% (from DL 1rm)

5 Rounds:
10 Kb swing 32/24
15 Toes to bar

Open Gym YLÄSALILLA

Do a WOD from past week

Muista ilmoittaa Open tuloksesi ajoissa!

Weighted Pull-up
3 heavy sets of 3-1 reps

6 rounds of each in Tabata style (20s work 10s rest):
KB Swing 32/24
Push press 30/20
Row
Back extension

Deadlift Find 3rm

3 Rounds:
9 Ring push-up
15 Jumping squats 20/15
21 Sit-ups (Shoulder over hip)