Wodit 30.9.-6.10.

29.09.2019

Viikon Wodit
30.9.-6.10.2019

MAANANTAI

Front squat

5×10

”3min palautus

 

Push Press 4 x 10-12

(*after every set, 5-10 strict pull-up, 70-80% effort)

”3min

TIISTAI

30xOTM

1: Row (10-13/7-10cal)

2: 10-15 Boxjump

3: 7-10 K2E

4: 2x DB/KB 12-15 Push press

5: Lepo

KESKIVIIKKO

Max effort

 

3x 2min

10 Clean & Jerk

(70/50)

 

3min rest

 

3x 2min

7 Power clean

(80/57,5)

 

3min rest

 

3x 2min

10 Deadlift (90/65)

20 Bar over jump

TORSTAI

45min

45on/ 15off

  1. Ghd- Sit up
  2. Turkis get-up
  3. Single under / double under
  4. Handstand /shoulder taps
  5. Echo bike
  6. Side plank (both)
  7. Run 300m (7&8)
  8. 9. Rest

PERJANTAI

Kehonhuolto

Rästi-Wod klo 17.00

LAUANTAI

Ring Dip

3x 8-10

”3min

 

Otm

Support hold

3x 15sek

 

Strict C2B

3x 8-10

”3min

 

Otm

Chin over bar hold

3x 15sek

 

3×15

Triceps & Biceps

”1min

SUNNUNTAI

Teams of 2

 

Row

5x300m

 

Rest 5min

 

Run

4x400m

 

Tekniikassa:  ”Miten tulla paremmaksi (luento)”