Viikon Wodit
Maanantai
-
WOD
7 rounds for time:
50 Double under
3 Clean & jerk (82,5 / 57,5)
Cap 15min
Scaled
7 Rounds for time:
20 Double under
3 Clean & Jerk
Basic-Wod
Hang power clean & push press practice
12min amrap
20 Bar over jump
3 Hang power clean
3 Push press
Endurance
2x
5min ergo
1min Box step up
1min Sit-up
1min Box step up
1min Sit-up
1min Rest
5min Ergo
1min Box jump
1min Slamball
1min Box jump
1min Slamball
1min Rest
Tiistai
-
WOD
Selkä prog (week 9)
wu:
3x
10-12 lat-pull
10+10 Shoulder rotarion
15 wrist curl
15 Ring row
Bent row from box
5x 3(slow) + 6 Fast
“2,5min
Strict chest to bar pull-up
with slow tempo
4x 5
“2,5min
Basic-Wod
3x
10 lat-pull
10+10 Shoulder rotarion
15 wrist curl
One Arm bent row
14-12-10-8-6
Ring row
5×5
”2min
Painonnosto
Tempaus tekniikkaa ja nostelua
Keskiviikko
-
WOD
Back Squat
5-5-5-5-5-5 (70-75%)
“2,5min
For time:
28/23cal Row
24 Kb hang snatch (24/16)
20 Burpee to target
Cap 6min
Basic-Wod
Front Squat
5-5-5-5-5-5
“2,5min
*build up
For time:
22/18cal Row
20 Kb swing (vertical)
14 Burpee to target
Cap 6min
Gymnastic
Handstand stuff
Endurance
Maanantain tai torstain endu
Torstai
-
9.30 Huolto
16.00 Rästi-wod (ma, ti, ke)
17.00 Huolto
17.00 Painonnosto
18.15 Endurance
19.15 Huolto
Painonnosto
Rinnalleveto ja työntö tekniikka ja nostelua
Endurance
30 Rounds for time:
10 Lunge steps
8 Sit-up
6 Push-up
3 Thruster (42,5/30)
Cap 35min
Perjantai
-
WOD
“Mary”
20min amrap
5 Hspu
10 Pistol squat (alt)
15 Pull-up
Scaled 1
20min amrap
3 Hspu
6 Pistol Squat
9 Pull-up
Scaled 2:
5 2db push press
10 Lunge steps
15 Ring row
Basic-Wod
20min amrap
5 Push press (35/25kg)
10 Box step up (9/6
15 Ring row
Lauantai
-
WOD
Deadlift
6-6-6-4-4-4-2-2-2
”2min
6min amrap
12 Box jump
9 Kb swing (hortizontal) 32/24
6 Burpee
Sunnuntai
-
Omatoimiperuskunto
20min pk ergo
20min (4x)
1min Kasakka kyykky
1min Boksin ylityksiä (korkea boksi)
1min Hyppynaru
1min Shoulder taps
1min Sit-up
20min pk ergo