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

30 rounds for time

1x pull-up
2x t2b
3x wallball

Time cap 25min

Work in pairs
40 power snatches 35/25
40 kbs 24/16
20 pull ups
20 T2b
-1min rest-
21 cal row + 7 burpees
14 cal row + 14 burpees
7 cak row + 21 burpees
-1min rest-
400m slamball run
28 box jumps
400m slamball run
28 wall balls 9/6
400m slamball run
28 ohs 35/25
for time!

Superkids:

3 x 15 etukyykkyä / etukyykkytekniikka kepillä ja max 5 kg tangolla

Ninjat:

3 x 12 etukyykkyä / etukyykkytekniikka

Superkids

4 x laatua

8 x kahvakuulaheilautus
8 x boxiaskellus
8 x abmat vatsa
8 x bulgarialainen kyykky / jalka (ilman painoa)

Ninjat

4 x laatua

12 kahvakuulaheilautusta
12 boxille askellusta käsipainoilla (10 - 25 lbs)
12 abmat vatsaa
12 bulgarialainen kyykky / jalka (10 -25 lbs)

For time, 2 rounds

A:
22 cal Ab
30 OHS @ 35kg

Rest 5 min

B:
12-9-6
T2b
Box jump over

Rest 5 min

120 min
Warm up for 15 min
1.GS
A. HSW for 15 min
- 15 m.
B. Bfly for 15 min
- 6 6 8 7 7 7 7 = 50 reps

2.WL
A. Power clean
- Build triples up to 75% effort

3.Gymnastics priming
Every minute on the minute for 24 minutes:
1) Chest to bar pull ups (rpe 8) - 10 10 9 10
2) Row - 10 cal
3) Strict HSPU open standard (Rpe 8) - 6 6 6 6
4) Row - 10 cal
5) Toes to bar (Rpe 8) - 10 10 10 10
6) Row

4.Accessory
3 rounds:
10+10 Lateral box step ups
10 Jefferson curls
- Rest 90s between rounds-

Overhead Presses

• shoulder press
• push press
• push jerk
• split jerk

We will go over the technique for all three movements, focusing more on the shoulder and push press, with the jerks added if there is time.

Remember the bracing sequence and lifting stance, first and foremost, then work on the overhead mobility and finding the correct position of the arms, as well as tracking the elbows forward. From there, check the deep core muscles and see if they are activated. Lastly, work on the speed of the hips for the push press/jerk.

10 T2B

10 Bar Facing Burpees

10 Thruster 40/30kg

TC: 13min

8+2+8+2+8+2
(70-72% / 85-87%)