Viikon Wodit

Maanantai

WOD

//Heavy day

 

For load:
Front squat
2-2-2-2-2

 

“3min
“compare last week`s heavy day.

 

Post-workout:
7min an a clock
Find max box height that you can jump.

Tiistai

WOD

//Benchmark
Quarterfinal 26.2

 

Rx

For time, completed anyhow:
80 DB hang squat cleans (15/22.5 kg)
40 bar muscle-ups
– Use two dumbbells.

 

Scaled 1

For time, completed anyhow:
80 DB hang squat cleans (12,5/17,5 kg)
20 chest-to-bar pull-ups
10 bar muscle-ups
– Use two dumbbells.

 

Scaled 2

For time, completed anyhow:
40 DB hang squat cleans (6/10 kg)
30 low or high bar jumping bmu
20 ring rows
– Use two dumbbells.

*Time cap: 15 minutes

 

 

BASIC-WOD

For time,

completed anyhow:
40 DB hang squat cleans (6/10 kg)
30 low or high bar jumping
20 ring rows
– Use two dumbbells.

*Time cap: 15 minutes

 

ENDURANCE

3 rounds for time
800m run
30 air squats
30 Sit-up

Rest 2min between rounds:

*Cap 

 

Keskiviikko

WOD

Rx

5 rounds for time:
400m run or 500m row
40m kb lunge walk (16/24)
8 wallwalks
*Kb on shoulder

 

Scaled 1

5 rounds for time:
400m run or 500m row
40m kb lunge walk (8/12)
4 wallwalks
*Kb on shoulder

 

Scaled 1

7 rounds for time:
200m run or 250m row
10m lunge walk
2 wallwalks

*Cap 30min

Torstai

WOD

//Heavy day

For load:

Shoulder press
3-3-3-3-3

Push press
3-3-3-3-3

*Build up
“3min

 

 

PAINONNOSTO
Painonnoston tekniikkaharjoittelua

 

GYMNATICS

Kipping pull-up

Perjantai

WOD

//Benchmark
Quarterfinal 26.3

 

Pre-workout Strength
OT2M x 6:
5 Deadlifts

*Build up

 

Rx

For time:

3 rounds of:
50 double-unders
10 deadlifts (70/102,5 kg)

2 rounds of:
50 double-unders
10 deadlifts (85/125 kg)

1 round of:
50 double-unders
10 deadlifts (102,5/142,5 kg)

 

Scaled 1

For time:

3 rounds of:
25 double-unders
10 deadlifts (55/85 kg)

2 rounds of:
25 double-unders
10 deadlifts (70/102,5 kg)

1 round of:
25 double-unders
10 deadlifts (85/125 kg)

 

Scaled 2

For time:

3 rounds of:
60 single-unders
5 deadlifts (25/35 kg)

2 rounds of:
60 single-unders
5 deadlifts (30/42,5 kg)

1 round of:
60 single-unders
5 deadlifts (35/52,5 kg)

*Time cap: 12 minutes

Lauantai

WOD

//Benchmark
“Barbara”

 

Rx
5 rounds for time
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 3:00 between rounds.

 

 

Scaled 1
5 rounds for time
10 pull-ups *may use band
20 push-ups
30 sit-ups
40 squats
– Rest 3:00 between rounds.

 

 

Scaled 1
4 rounds, each for time, of:
10 ring rows
10 hand-elevated push-ups
20 sit-ups
20 squats
– Rest 3:00 between rounds.

*Cap 40min

*3:00-4:00 per round, for at least the first    2-3 rounds.

*Pull-ups in 1-2 sets.

*Push-ups in 1-4 sets.

*Sit-ups and squats in under 3:00   combined.

*Rest exactly 3:00 between rounds.

Sunnuntai

Omatoimiperuskunto

Sinisellä sykealueella

15min hölkkä / reipaskävely
15min soutu
15min fillari
15min hiihto

15-30min venyttely