Viikon Wodit
28.10.-3.11.2019
MAANANTAI
For 50min
5min
Row, Ski or bike
5min (1min/movement)
Sit-up
Push-up
Air Squat
Handstand
DB Split Snatch
TIISTAI
Kehonhuolto
Rästi-Wod klo 17.00
KESKIVIIKKO
Front Squat
5x 1 (slow) + 1 (fast)
”3min
Push Press
4×5
”3min
TORSTAI
Teams of 2
20min Amrap
8,10,12,14….. Power Snatch (50/35)
30 Wallball
PERJANTAI
Ring Muscle-up practice
Every 5min for 25min
5 Ringdip + 5sek support hold
5 C2B/C2R + 5sek hold at chest
LAUANTAI
Active recovery
Rästi-Wod klo 15.00
SUNNUNTAI
Open 20.4
For time:
30 box jumps
15 clean and jerks, (43/29)
30 box jumps
15 clean and jerks, (61/38)
30 box jumps
10 clean and jerks, (83/52)
30 single-leg squats
10 clean and jerks, (102/65)
30 single-leg squats
5 clean and jerks, (124/79)
30 single-leg squats
5 clean and jerks, (143/93)
Time cap: 20 minutes
Tekniikkatunnilla mahdollisuus tehdä tuomaroituna.