Viikon Wodit
22.-28.7.2019
MAANANTAI
30min jumppaa
5x (40työ / 20lepo)
1. Sumokyykky
2. Jooga himmeli
3. KB windmill
4. Ring kipping
5. (Oh) kahakka
6. Shots press
30 min huoltoa.
RÄSTI-WOD klo 17.00
TIISTAI
Back squat
5×5
(alas 3 – pohja 2 – ylös 1)
2min palatus.
12x 90sek
1. 6-10 Ub T2B
2. 10-15 Ub Jumping Squat
3. 8-12 Ub Ring Row (false jos mahdollista)
KESKIVIIKKO
Teams of 3
45min Amrap
30 Burpee
- Ohs pohja
40 Squat snatch
- handstand hold
50 Pull-up / jumping pull-up
- Superman hold
60 Push Press
- Hang
TORSTAI
Kehonhuolto
***Rästi-Wod klo 17.00***
PERJANTAI
12min for quality and form
Snatch pull
2sek stop 2cm irti maasta
2sek stop polvella
2sek stop taskuilla.
12min
Slow movement
Snatch pull+
Squat snatch
12min
Easy pace squat snatch.
LAUANTAI
7min Amrap
10 Walking lunge (2×24/16)
15 Box-jump
3min rest
7min Amrap
10 C2B
20 Sit-Up
3min Rest
7min Amrap
5 2-KB Cluster (2×24/16)
25 Douple Under
SUNNUNTAI
50min
By-in
”urskin lenkki”
Hölkkä / reipaskävely
Then rest of the time
5 jumping pull-up
10 Push-up
15 Air squat
80m Run
Easy pace.
Tekniikassa: Kimppalenkki pk-sykkeet.