Open Gym/
Workout of the day

Shoulder press 4 x 3 reps
Push press 3 x 3 reps
Push jerk 3 x 2 reps

Huom: sama ohjelma maanantaina. Älä tee voimaosuutta jos tulet ma wodiin

25 wall balls (20)
25 squats
25 hand release push ups
25 double unders
25 kettle bell swings (50)
25 double unders
25 hand release push ups
25 squats
25 wall balls (20)

• 8:14

Also did 5 x 1 strict muscle up + 2 ring dips, 1m rest between
Also did 12-9-6-3 SDHP 115 - 1m rest between

Aikaa vastaan

5 x köysikiipeily
20 x käsipainotempaus
50 x DU

4 x köysikiipeily
25 x käsipainotempaus
40 x DU

3 x köysikiipeily
30 x käsipainotempaus
30 DU

10 rounds for time

10 thrusters
10 pullups
100 metres sprint

rest 1 min between each rounds

Superkids

Tempo soutu + pistooli intervalli

8 kierrosta

20 sec tempo soutu, 1 sek veto, 1 sek pito, 5 sek palautus
20 sec lepo
20 sec pistooli, skaalaus
20 sec lepo

Intervallit jatkuvat niin kauan kunnes 300 m on soudettu.

Ninjat

Tempo soutu + pistooli tabata

8 kierrosta

20 sec tempo soutu, 1 sek veto, 1 sek pito, 7 sek palautus
10 sec lepo
20 sec pistooli, skaalaus
10 sec lepo

Intervallit jatkuvat niin kauan kunnes 600 m on soudettu.

Tulos: pistoolikyykyt

50 Wall Balls
40 KB American Swings 32kg
30 Deadlifts 70kg
20 Chest to Bar pullup
10 Burpee Box Jumps

#MetCon | 1 round for time of:

• 20 sprint (10 mt) + burpee complexes
• 20 BB deadlifts (30/16 kg)
• 20 crawl (10 mt) + kneeling complexes
• 10 SB cleans (20/10 kg)
• 20 SB overhead farmer’s walk (20/10 kg) (10 mt) + tuck jump complexes
• 10 BB hang power cleans (30/16 kg)
• 20 bear crawl (10 mt) + pike push-up complexes
• 20 SB shoulderings (20/10 kg)
• 20 zigzag sprint (10 mt) + 10 single unders complexes

Before Class:
Pull Ups 3 sets 2 reps 50 pounds (PR)
EMOM 5 minutes - 5 toes to bar

Class:
5x5 Deadlift at 75% 1RM (253lbs)

5 rounds for time, 13 minute time cap:
6 Deadlifts 115
6 Burpees 115
5 Power Cleans 115
5 Chest-to-Bar pull ups
4 Thrusters 115
4 scaled muscle ups (2 ring rows + 2 ring dips = 1 rep)

3 rounds + 18 reps

Hollow Holds – 5 sets of 30 seconds to 60 seconds.
Superman Holds – 5 sets of 30 seconds to 60 seconds.
Ring support – 5 sets of 30 seconds to 60 seconds followed by bottom support of 10 seconds or more.
Pistol to box – 5 sets of 5 reps.

10 rounds
10-9-8-7-6-5-4-3-2-1 hps 50 KG
15 push ups
30 du