Viikko-ohjelma 5.-11.12.

Ma

”Mary”

AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups

Ti

🇫🇮 Hyvää Itsenäisyyspäivää🇫🇮

Ei ohjattuja wodeja, ainoastaan Open gym 24/7 avaimella

Itsenäisyyspäivän special Open gym wod

(for time)

cash in

• 1000/800m row

(soudun jälkeen joka alkava minuutti 5x burpee viimeiseen soutuun saakka)

• 31m front rack lunge walk @40/25kg
• 100 du’s / 200 su’s
• 31 hang c+j @40/25kg
• 5-10-15-10-5 Shuttle run
• 31 deadlift @40/25kg
• 31 box step over
• 31 t2b/k2e
• 31 kbs @32/24kg

cash out

• 1000/800m row

Ke

a) 8 sets for load:
2 power cleans

b) 8 sets:
:20 calorie row
:10 rest

To

Lepo

• MPF-wod klo 17.15

• Basic klo 18.15

Pe

a)

For load:
Muscle snatch
3-3-3-3-3

Power snatch
2-2-2-2-2

Squat snatch
1-1-1-1-1

b) 5 sets:
5 SOTS presses

La

a) For time with a partner:
Partner A: 200-m row Partner B: spin bike
40 synchro box jumps (20/24 in)
40 wall-ball sit-ups
Partner A: 200-m row Partner B: spin bike
30 synchro box jumps
30 wall-ball sit-ups
Partner A: 200-m row Partner B: spin bike
20 synchro box jumps
20 wall-ball sit-ups
Partner A: 200-m row Partner B: spin bike
10 synchro box jumps
10 wall-ball sit-ups

b) 3 sets:
:30 plank hold on rings
– Rest :30
:30 seated leg raises
– Rest :30
– Ring should be about 6-inches off the ground.

Su

Lepo