Viikon Wodit
17.-23.2.2020
MAANANTAI
(HUOM! Klo 19.15 wod max.10/osallistujaa)
Lihaskestävyys / peruskunto
45min
45sek on / 15sek Off
- Speed ladder
- Crimp squat
- shoulder+hip taps (push up position)
- Lay and up
- Ghd sit-up
- Lunge steps
- Glute bridge
- Reverse snow angel
- Rest
TIISTAI
Kehonhuolto
Rästi-wod klo 17.00 (la,su,ma)
KESKIVIIKKO
Clean & Jerk practice
”sprint DT”
12 Deadlift
9 Hang power clean
6 Shoulder to overhead
(50/35)
1 round for every 3min for 15min
Result is the slowest round.
TORSTAI
Handstand & Handstandwalk practice
6min Amrap
13 Box jump over
3 Rope climb
3min rest
6min Amrap
10 Pistol squat
10 Toes to bar
PERJANTAI
Back Squat
4×10
”3min
Muscle clean + shoulder press
3×10
”3min
LAUANTAI
Active ”recovery”
SUNNUNTAI
Kehonhuolto
Rästi-Wod klo 15.00 (ke,to,pe)
Tekniikkatunnilla: Olkapään tukilihaksisto + lantion tukilihaksisto
