Viikon Wodit
10.-10.2.
MAANANTAI
Active Recovery
Rästi-wod klo 17.00
TIISTAI
Bench press
3×10 (7slow-3fast)
Strict pull-up or c2b
3x 10 (7slow-3fast)
10xOTM
odd: 12 biceps
Even: 12 triceps
KESKIVIIKKO
Back Squat
3x 10
”3-4min
8x OT90 sek
Odd: 10 front rack lunge steps (72,5/50)
even: 8-12 Box jump
TORSTAI
Kehonhuolto
Rästi-Wod klo 17.00
PERJANTAI
Agility + speed training
Handstandwalk practice
LAUANTAI
Ohs 6×3
(build to heavy)
” 2min
Every 2 for 10min
12/9 cal Row or Ski, (7/5cal bike)
3 Squat Snatch (aprx. 80-85% of 1rep max)
SUNNUNTAI
Teams of 3
60 Deadlift (130/90)
50 Cluster (72,5/50)
40 Power Snatch (57,5/40)
*Every 2min, 18 Toes to Bar
Cap 34min
***Tekniikkatunnilla: ilmoitetaan myöhemmin.