Viikon Wodit

Maanantai

WOD

//Benchmark
Quarter Gone Bad

Rx
5 rounds for max reps of:
:15 thrusters (43/61 kg)
:45 rest
:15 weighted pull-ups (15/22,5kg)
:45 rest
:15 burpees
:45 rest

 

Scaled 1
5 rounds for max reps of:
:15 thrusters (30/42,5 kg)
:45 rest
:15 strict pull-ups
:45 rest
:15 burpees
:45 rest

 

Scaled 2
5 rounds for max reps of:
:15 thrusters (15/20 kg)
:45 rest
:15 banded pull-ups
:45 rest
:15 burpees
:45 rest

 

*Moderate thruster loading; 3+ unbroken reps per interval.
*Challenging pull-up loading; 3+ reps per interval.
*Sprint through the burpees.

Tiistai

WOD

Rx

For time:
3 mile echo-bike
30 KB hang cleans (16/24 kg)
200m KB farmers carry
2 mile  echo-bike
20 KB hang cleans
100m KB farmers carry
0,6mile  echo-bike
10 KB hang cleans
50m KB farmers carry
0,3mile  echo-bike
*Use two kettlebells.

 

Scaled 1

For time:
4000m C2 bike
30 KB hang cleans (12/16 kg)
200m KB farmers carry
2000m C2 bike
20 KB hang cleans
100m KB farmers carry
750m C2 bike
10 KB hang cleans
50m KB farmers carry
400m C2 bike
*Use two kettlebells. 

 

Scaled 2

For time:
2000m C2 bike
20 DB hang cleans (8/12,5 kg)
150-m DB farmers carry
1500m C2 bike
15 DB hang cleans
75m DB farmers carry
600m C2 bike
10 DB hang cleans
50m DB farmers carry
300m C2 bike

 

*Use two dumbbells.

*Cap 28min

 

 

BASIC-WOD

For time:
4000m C2 bike
30 KB hang cleans (10/15 kg)
200m KB farmers carry
2000m C2 bike
20 KB hang cleans
100m KB farmers carry
750m C2 bike
10 KB hang cleans
50m KB farmers carry
400m C2 bike

*Use two dumbbells. 

*Cap 28min

ENDURANCE

AMRAP 30:

40 Military sit-up
20 Plate facing burpee
40 Plate ground to overhead
20 Reverse lunge steps with plate

Keskiviikko

WOD

// Heavy day

Back squat
8-8-8-8-8

3,5min

 

Accessory work
3sets:
3+3 one leg broadjumps

3sets:
3 broadjumps

*Rest 1min between sets

Torstai

WOD

Rx
5 rounds for time:
7 shuttle runs
2 wall walks
7 shuttle runs
12 push-ups

Scaled 1
5 rounds for time:
7 shuttle runs
2 wall walks
7 shuttle runs
12 push-ups from knees

Scaled 2
4rounds for time:
7 shuttle runs
:10  wall walk hold
7 shuttle runs
10 elevated push-ups

 

*1 shuttle run is 10m run once.
*Cap 13min

 

Accessory work
4sets:
5 strict handstandpush-up
(scale variations)

 

PAINONNOSTO
Painonoston tekniikkaharjoittelua

GYMNASTIC
Handstand push-up practice

 

Perjantai

WOD

Open 26.2.

*Jukaistaan torstaina klo 22.00 osoitteessa games.crossfit.com
(jos oikein ymmärsin tuon aikaeron)

Lauantai

WOD

//Partner workout

 

Rx

For time with a partner:
Part 1:

21 hang power cleans (42,5/60 kg)
15/21-cal row
15 hang power cleans (50/70 kg)
10/15-cal row
9 hang power cleans (55/80 kg)
7/9-cal row

 

Right into …

Part 2:

21 box jumps (50/60 cm)
15/21-cal row
15 box jumps (50/60 cm)
10/15-cal row
9 box jumps (50/60 cm)
7/9-cal row

 

 

*Partner 1 completes all of the work of part 1: then, partner 2 completes all of the work of part 1. Part 2 same as part 1.
*Non-working partner can adjust weights while their partner is rowing.

 

Scaled 1

 

Same as rx, but
30 /45 kg
37,5 /52,5 kg

42,5/60kg

 

 

Scaled 2

 

Part 1:

12 hang power cleans (15/20 kg)
9/12-cal row
9 hang power cleans (17,5/25 kg)
7/9-cal row
6 hang power cleans (20/30 kg)
5/6-cal row

 

Part 2:

12 box jumps (30/50cm)
9/12-cal row
9 box jumps
7/9-cal row
6 box jumps
5/6-cal row

Sunnuntai

Omatoimiperuskunto

Kellosta sininen sykealue eli perukunto eli pk eli zone 2

10-20min soutu
10-20min fillari
10-20min hiihto
10-20min reipas kävely / hölkkä

15min venyttely (40-60sek / veny)