Viikon Wodit

Maanantai

WOD

// BENCHMARK

 

Pre-workout sets:
Every 2min for 10min
1 Snatch + 1 hang snatch
*Build up

 

Every 3min for 21min

Rx
1 Snatch

Scaled 1
1 Power snatch + overhead squat

Scaled 2
3sets of  hang power snatch + overhead squat
*But the bar to floor between sets, and rest 5-15sek.

Tiistai

WOD

OTM x 12
1. 1min ergo
2. 1min banded monster walk
3. 30sek handstand

 

OTM x 12
1. 1min ergo
2. 1min 2db overhead carry
3. 1min plank

 

OTM x 12
1. 1min bike
2. 2 Turkish get up
3. Glute bridge hold

 

 

BASIC-WOD

OTM x 12
1. 1min ergo
2. 1min banded monster walk
3. 30sek face to wall handstand

 

OTM x 12
1. 1min ergo
2. 1min 1db overhead carry
3. 1min plank

 

OTM x 12
1. 1min bike
2. 2 Turkish get up
3. Glute bridge hold

*Cap 35min

 

ENDURANCE

with partner

First:
2rounds for both
1600/2000m c2-bike

Then:
2 rounds for both
1000/1200m c2-bike

Then:
2 rounds for both
500/600m c2-bike

Keskiviikko

WOD

Rx

30min on a clock with a partner:
400m jog
Handstand walk (30m)
25 Synchro sit-up

Scaled 1

30min on a clock with a partner:
400m jog
Spotted handstand walk (10m)
18 Synchro sit-up

Scaled 2

30min on a clock with a partner:
400m jog/walk
Bear crawl  or wheelbarrow (15m)
12 Synchro sit-up

*Do not push the pace on this one, this should be deload workout.

*Run together.
*Split the handstand walk evenly

Torstai

HYVÄÄ VAPPUA!
Wodit:
9.30
15.30
16.30.
17.30
(20henkeä / wod)
*ei muita tunteja tänään

WOD

// BENCHMARK


“ANDI”
Last done 25.4.-25

 

Rx

For time:
100 hang power snatches
 (20/30 kg)
100 push presses
100 sumo deadlift high pulls
100 front squats

 

Scaled 1

For time:
70 hang power snatches (15/20 kg)
70 push presses
70 sumo deadlift high pulls
70 front squats

 

Scaled 2

For time:
50 hang power snatches (10/15 kg)
50 push presses
50 sumo deadlift high pulls
50 front squats


*Cap 25min

Perjantai

WODIT:
9:00
10:00
11:00

WOD

// Heavy day

Deadlift
5-5-5-3-3-3-3

“3,5min

Lauantai

WOD

Rx
AMRAP 15:
3-6-9-12…
Chest-to-bar pull-ups
– Row 12/15 calories after each round.

 

Scaled 1
AMRAP 15:
3-6-9-12…
Pull-ups
– Row 12/15 calories after each round.

Scaled 2
AMRAP 15:
3-6-9-12…
Ring rows
– Row 7/10 calories after each round.

 

Post-workout accessory
3 sets:
15 DB shoulder presses
25 banded pull-aparts

Sunnuntai

Omatoimiperuskunto

4 rounds easy pace
1000m jog
20m bear walk
20m lunge walk
10m inch worm
20m broad jump

15-20min streching or foam rolling