Viikon Wodit
2.-8.3.2020
MAANANTAI
20min amrap
Buy in:
2000m Row, (1,8km Ski / 3m Bike)
12 Plate over jump (3x20kg)
12 Db snatch (22,5/15)
24 Double Under
TIISTAI
Kehonhuolto
Rästi-Wod klo 17.00
KESKIVIIKKO
6x Ot90sek
Squat clean + Split Jerk
6x Ot90sek
Squat Clean + Thruster + Split Jerk
TORSTAI
Strict Pull-up/C2B
3x 10 (7slow -3 fast)
Bench press
3x 10 (7slow -3 fast)
10xOtm
odd: 12 Biceps
even: 12 triceps
PERJANTAI
48min
’45/15sek
- Windmill
- Askeltikkaat
- Sumo squat
- Box over anyhow
- Silta
- Linttiaskelkyykky
- Hollow to arch
- Rest
LAUANTAI
Back Squat
4x 10
”3min
5x Ot2min
10 Front rack lunge
(start super heavy, -5-2,5kg every round and increase speed)
SUNNUNTAI
Teams of 3
2000m row
3 rounds
20 c2b/pullup
20 2-kb hang clean&jerk 16/12
3 miles echo bike
3 rounds
20 Db Snatch
20 1-db ohs
800 bar over jump (low bar)
- 1 sandbag kannossa koko treenin. Toistoja voi tehdä vain sb kannossa
Cap 45min
Tekniikkatunnilla: Snatch