WODIT 21.-27.9.

20.09.2020

MAANANTAI

"Sipe"
Buy in: 1960 meter Row

3 rounds
21 sit-up
9 sandbag devils press
1 "huhhuh"

Cash out 60 meter sandbag carry

TIISTAI

Build heavy overhead lunge 10reps
Continue, build heavy front rack lunge 8 reps
Continue, build heavy back rack lunge 6 reps

9x OT90sek
Front Squat 1rep
Do 30-40 GHD Sit-up

KESKIVIIKKO

9.30 Huolto 

16.00 Huolto 
17.00 RästiWod (su/ma/ti) 
18.15 Huolto 
19.15 Huolto

TORSTAI

Pull-up prog.

Emom20

1 Rope climb
3-7 Handstand push up
5-12 Toes2bar
6-12 Pistol

10min hs-walk practice

PERJANTAI

Peruskunto spektaakkeli

LAUANTAI

Overhead squat 5x3 4sek stop

Ot90sek x8
1 high hang snatch + 2 semi high hang snatch



Do: 30-40 GHD hip extension

SUNNUNTAI

Weighted pull up 4-3-2-1
Shoulder press 3x5

For time:
10 devils press
20 db oh lunge
30 db squat
40 db snatch 22,5/15

7min cap
Scaled:
7 Devils press
14 Db oh lunge
21 Db squat
28 Db snatch