Viikon Wodit
16.-22.9.2019

MAANANTAI

12min

3 Squat clean 2sek stop at catch.

Start semi light and add weight every round.

 

5x 3

Hang squat clean

 

5×2

Squat clean

TIISTAI

Modattu ”Seven”

7rounds:

 

7 HSPU

7  2-KB Thruster (24/16)

7 K2E

7 Deadlift (110/75)

7 Burpee

7 KB Swing (32/24)

7 Pull-up

 

40min Cap

KESKIVIIKKO

Kehonhuolto

Rästi-Wod klo 17.00

TORSTAI

Front squat

5×6

3 alas, pohja 1 max ylös.

2min palautus

(+5%)

 

OTM 15min

1: 4-8 shoulder Pull up

2: 3-5 Dragon flag

3: 6-10 Jumping squat (feet touch)

 

PERJANTAI

60-75% effort

 

3 rounds:

1000m run

75 DU

50 DB snatch (15/10)

25 Burpee

No cap….

LAUANTAI

Teams of 4.

100 sb clean

100 box jump over (75/60)

100 Parter deadlift (60/42,5 ei sis tanko)

100 team sit-up

*7 Team tetsaus

60 Team sit up

60 100 Parter deadlift (60/42,5 ei sis tanko)

60 box jump over (75/60)

60 sb clean

 

40min cap

(video)

SUNNUNTAI

Active recovery + mobility

Rästi-Wod klo 15.00

 

Tekniikassa:  Maastaveto ja GHD-laite

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