Viikon Wodit
3.-9.2.
MAANANTAI
Strict C2B/C2R
3×8 (5slow – 3fast)
”3min
Ring Dip
3x 8 (5slow – 3fast)
”3min
3 rounds for quality
25 Hollow rock
20 Push up
TIISTAI
By in:
1000m Row
Then
3 rounds for time:
30 Wallball
30 Russian Kb swing (32/24)
90 Douple Under
Cap: 35min
KESKIVIIKKO
Back Squat
3x 10
”3-4min
(rauhallinen liikenopeus)
8x OT90 sek
Odd: 10 front rack lunge steps (72,5/50)
even: 7-14 Toes to bar
TORSTAI
Kehonhuolto
Rästi-Wod klo 17.00
PERJANTAI
Kipping & handstandwalk practice
10min Amrap
5m+5m handstand walk.
8 Turkis get up 22,5/15
LAUANTAI
12min Amrap
9 Power clean (72,5/50)
15 Box jump (75/60)
SUNNUNTAI
Front Squat
3×1 (90-95% of max)
”3min
Push Press
3×1 (90-95% of max)
”3min
9x OTM
odd: 3 box jump from deadstop
even: 3 Split jerk (speed)
***Tekniikkatunnilla: Snatch, Clean, Split jerk – Catch.