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
- Ghd- Sit up
- Turkis get-up
- Single under / double under
- Handstand /shoulder taps
- Echo bike
- Side plank (both)
- Run 300m (7&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)”