Wodit 14.-20.2.

13.02.2022

Maanantai

Wod

Back Squat

5×3

“2,5min

 

5min Amrap

9 Box jump

5 2db thruster (2×22,5/15)

 

Basic-Wod

Back Squat practice:

 

Back Squat

5×3

“2,5min

 

5min Amrap

9 Box jump / box step up

5 1db thruster

Tiistai

Wod

Bench press

8-6-4-6-8

“2,5min

 

Sritct pull-up

8-6-4-6-8

“2,5min

 

3x 30sek on 20sek off

  • push up
  • rope lay to up.
  • V-up

 

Basic-Wod

Ring push-up

10-10-8-8-6

“2,5min

 

Ring row

10-10-8-8-6

“2,5min

 

2x 30sek on 20sek off

  • shoulder press
  • bar hang
  • Sit-up

 

Painonnosto

Tempauttelun iloa

 

Endurance

Peekoolla koko homma:

8x

3min ergo

1min hyppis

1min ground to over head (slamball)

1min 1-leg v-up

Keskiviikko

Wod

Metcon:

 

Row 1500m

70 sumodeadlift (70/50)

60 Wallball

50 Kb swing (24/16)

 

Cap 28min.

 

Basic-Wod

Metcon:

 

Row 1200m

60 sumodeadlift (55/37,5)

50 Wallball

40 Kb swing (16/12)

 

Cap 28min.

 

Torstai

9.30 Huolto

16.00 Huolto

17.00 Rästi Wod (ma / ti)

18.15 Huolto

19.15 Huolto

 

Painonnosto:

Cleanejä ja jerkkejä

 

Endurance:

3 rounds:

2min Ski (vk2)

1min rest

2min Bike (vk2)

1min rest

2min Shuttle run (vk2)

1min

Perjantai

Wod

Handstand / kipping practice

 

For quality 20min with partner (you go i go)

*bar movement

6-12 Pistol squat

5-10m handstand walk

 

* 3 bar muscle-up (banded)

* 6 kipping C2B (banded)

* 6 kipping Pull-up (banded)

* 9 Kipping

 

 

Basic-Wod

Handstand + kipping practice

 

For quality with partner

 

5-10 Toes to rings

6-10 Shrimp squat

10 Shoulder taps

 

Lauantai

Wod:

Metcon:

 

25min amrap

 

30m db Overhead lunge (22,5/15)

25 Double under

10 Hspu

25 Double under

 

Sunnuntai

Omatoimikuntoilu

3-5 kierrosta

10min pk ergoilu

sitten 40sek on /20sek off

Sit-up

Hip thrust

Plank twist

Side plank

1-leg Vup

Side plank

 

Omatoimi painonnosto

Yleislämppä 10-15min

 

snatch grip deadlift 5×5

bent row tangolla 4×12

ghd hip extension 3x 15-20

ghd back extensio

3x 10