Wodit 9.-15.9.

08.09.2019

Viikon Wodit
9.-15.9.2019

MAANANTAI

Teams of 2:

 

Buy in

400m run

Wall sit

 

Amrap25

32 Partner sit-up 9/6 (with throw)

26 Sandbag over barbell (leuan korkeus)

20 Plank under and over

14 Partner air squat

 

Cash out (same as buy-in)

TIISTAI

Kehonhuolto

Rästi-Wod klo 17.00

KESKIVIIKKO

12min

3 Overhead squat

2sek stop at bottom.

Start semi light and add weight every round.

 

5x 3

Hang squat snatch

 

5×2

Squat snatch

TORSTAI

Front squat

5×6

3 alas, pohja 1 max ylös.

2min palautus

(+5%)

 

Strict Pull-up

3x 8-10

3min palautus

 

Tabata sit-up

 

PERJANTAI

Handstand walk 30min

 

Otm16

  1. 4 – 7 Ring v-up
  2. 15 – 30 sek Ring plank
  3. 1-2 rope climb
  4. 3+3 Box pistol squat

LAUANTAI

Every 2min for 16min

10 Deadlift (70/50)

10m sled push (100/70)

Sprint.

 

3x 40m

Flying start sprint.

SUNNUNTAI

Active recovery + mobility

Rästi-Wod klo 15.00

 

Tekniikassa:  Työntö tekniikkaa