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
SUNNUNTAI
Active recovery + mobility
Rästi-Wod klo 15.00
Tekniikassa: Maastaveto ja GHD-laite