Aikataulu

Outside WOD 7:00-8:00
This workout includes running

A) 10min Time Window

Snatch Balance 3 x 3
*Build Up To your starting weight at B-Part

B) Power snatch + Hang snatch
8  x 1+2 @ 65+%
Go every 75s.

C) E2,5M for 10min
Front Squat + Back Squat
4 x 4 + 8

@70-80% FS 1RM

Tuesday: Conditioning

4 total intervals, alternate A / B

B. 6min EMOM (40s. ON / 20s. OFF ) 

1. AB / Bike / Run
2. 8 x Pull Ups +  AMRAP Air Squats

Rest 2 minutes before B

B. 6min EMOM (40s. ON / 20s. OFF ) 

1. Ski / Row
2. 8 x Hang Power Clean + AMRAP Burpees

* Cleans @50% of 1RM

Flow. A – B – A – B

Wednesday: Rest / Skill

Outside WOD 07.00-08-00:
WOD includes little or no running

17.30-18.30 – Weightlifting – 2 x Power Snatch + OHS

18.30-19.30 – Gymnastics – Rings

&

18.30-19.30 – Avoimet ulkotreenit @kassari
(rantalentopallokentän kupeessa)
Tapahtuma on maksuton ja avoin kaikille!

Thursday: Strength

Alternate A1 / A2 E90s. For 5 Rounds

A1. Strict dip  5 x 12/10/8/8/8
A2. Strict chin up 5 x 8/8/8/8/8

B) Alternate B1 / B2 E90s. For 4 Rounds

B1. Double DB Push Press 4 x 8
B2. Barbell bent Over Row 4  x 8

Outside WOD 07.00-08-00:
WOD includes little or no running

Friday: Weightlifting + metcon

A.WU, 3 Rounds Of: 

3 x 5s. Barbell Rack Strech
3 x Standing Barbell Shrug
3 x Power Clean To Front Squat ( above the knee )

B.E2,5m perform

8 Hang Power Clean + 2 Front Squat
6 Hang Power Clean + 4 Front Squat
4 Hang Power Clean + 6 Front Squat
2 Hang Power Clean + 8 Front Squat

* Start @50% of 1RM Clean and add if moving well

C.

10 – 8 – 6 – 4

Double unders (10x reps)
Burpees
T2B

Time cap. 12-minutes

WOD @VETO
11.00-12.00

TBA

Sunday: Rest/Mobility

Jooga jää kesätauolle, palaa takaisin ohjelmaan 9.8.2020