Viikon Wodit
5.-11.8.2019
MAANANTAI
8x Ot90sek
Snatch pull + squat snatch
8x Ot90sek
Squat snatch + Ohs
10min Amrap
15 Boxjump
10 Knees to elbows
5 Overhead squat (50/35)
TIISTAI
Bench Press
3x 12
+
3x 12
DB Bent Row
Pullover
3×10
+
Ring push up
3×10
KESKIVIIKKO
30min Amrap
7 Front squat
14 Kb swing
7 Front Squat
14 Fatbar Deadlift (80/55)
200m run
Start front squat semi heavy and add weight after each round. (2,5-5kg)
TORSTAI
Kehonhuolto
Rästi-Wod klo 17.00
PERJANTAI
Pareittain:
10kierrosta (5/nenä):
2min/nenä
9 Wallball
9cal Row
Max Clean & Jerk
(50/35)
LAUANTAI
50min
Easy pace:
30 Lunge
20 Sit-up
10 Burpee
800m Bike
SUNNUNTAI
Back squat
5×5
alas 3 -pohja 2 – ylös 1
2min palatus.
(+5% edelliseen)
12x 90sek
1. 2-6 Strict Hspu
2. 8-10 DB Boxstep
3. C2B Hold (10-20sek)
Tekniikassa: Kimppalenkki 3