Viikon Wodit

Maanantai

Wod

 

Front Squat

find heavy 3

 

Lunge steps

3×6

 

Deadlift

Find heavy 5

 

Basic-Wod

 

Balance practice

Lunge technique

 

OT2M x 4

14 2 kb/db deadlift

8 2kb/db lunge steps

Tiistai

Wod

 

Kipping practice

 

For time:

15 Burpee to plate

25 Pull-up / C2B

 

15 Burpee to plate

25 Hspu

 

15 Burpee to plate

25 T2B

 

Cap: 12min

 

Painonnosto

Tempauksia

 

Basic-Wod

Skill:

Push press

+ 3×5

 

10min amrap

7 Burpee

15 Ring row

7 Burpee

15 Shoulder press

7 Burpee

15 Sit-up (plate on chest?)

 

Endurance

Peruskuntosykkeillä 2 kierrosta.

Ski 9min + 1min lepo

Row 9min + 1min lepo

Bike 9min + 1min lepo

Keskiviikko

Wod

 

4min amrap

12 Power snatch

28 Double under

 

4min rest

 

4min amrap

12 Thruster

12 Medball sit-up

 

4min rest

 

4min amrap

12 Power clean

12 Box jump over

 

*40/27,5kg

 

Basic-Wod

 

Dumbbell skills practice

 

4min amrap

12 Db snatch

36 single under

 

4min rest

 

4min amrap

12 db Thruster

24 Dumbbell over jump

 

4min rest

 

4min amrap

12 Db hang clean

12 Sit-up

 

Torstai

9.30 Huolto

16.00 Huolto

17.00 Rästi-Wod (ma / ti)

18.15 Huolto

19.15 Huolto

 

 

Painonnosto:

Clean & Jerkc hommeleita

 

Endurance:

For time:

2000m row

Then 15 rounds:

20 Box over step

12 Db snatch

 

Cap: 45min.

Perjantai

Wod

 

Overhead squat

5x 1 (3sek stop)

 

For time:

9-7-5

Hang squat snatch

Wallwalk

 

*60/42,5kg

*Scale to power clean + ohs, if you can lift more.

 

Basic-Wod

 

Front squat practice

• 3×7

 

For time:

21 Db squat

4 Wallwalk

 

18 Db squat

3 wallwalk

 

15 Db squat

2 Wallwalk

 

12 Db squat

1 wallwalk

Lauantai

10.00 Wod

11.00 Wod

15.00 Rästi-Wod (ke/pe)

16.00 Wod

 

Wod

“Barbara”

5 rounds for time:

 

20 Pull-up

30 Push-up

40 Sit-up

50 Air squat

*rest 3min between rouds

Sunnuntai

Peruskuntoilu omatoimi:

Tulossa

Painonnoston omatoimi:

Tulossa