Viikon Wodit
6.12.-.1.
MAANANTAI
**** Viikonlopun aikataululla! Wodit 10.00/11.00/15.00/16.00
0:00-05:00
5min amrap
15 Thruster (30/20)
9 Pull-up
6 Bar over burpee
5:00-10:00
5min Find 1 rep max Squat Clean
TIISTAI
Speed, explosiveness, agility training.
KESKIVIIKKO
14min Amrap
20 sek on/20 sek off
30 Wallball (9/6)
30 Box over
30 Sit-up
30 Hang power snatch (30/20)
TORSTAI
Kehonhuolto
Rästi-wod klo 17.00
PERJANTAI
Split Jerk practice
+
Every 3min for 30min
1 Split Jerk
LAUANTAI
Amrap 6min
16 Toes to rings
12 Synchro hang power clean and jerk (22,5/15)
Rest 6min
Amrap 6min
48 Double under
12 Synchro DB Squat (22,5/15)
SUNNUNTAI
Active recovery (gymnastics)
*Rästi klo 15.00
***Tekniikkatunnilla: Takaketjun aktivointi.