Wodit 11.-17.7.

10.07.2022

Maanantai

WOD

30min amrap

 

30 Wallball (9/6)

30 Box jump

30 Push-up (*hand release)

30 V-up

1min rest



BASIC WOD

30min amrap

20 Wallball

20 Box jump

20 Push-up

20 Sit-up

1min rest



Tiistai

WOD:

Front Squat

3-3-3-3-3

 

6min amrap

12 lunge steps (42,5 / 30)

24 Bar over jump



 

Basic Wod

Front Squat

5-5-5-5-5

 

6min amrap

 

10 1db  lunge steps

20 Db over jump



 

Endurance

Easy running drills…

Keskiviikko

WOD

Pull-up

3-2-1

 

Movement 1, choose:

3-5 Bar muscle up, 5-8 chest to bar, 5-8 pull-up, 3-5 jumping bmu / 5-8 c2b /5-8 pu.

 

Movement 2, push jerk.

Choose weight that is heavy but you can do +8 reps when fresh.

 

12min for quality and skill practice.

Movement 1

8 Push jerk


 

BASIC-WOD

Pull-up

5-5-5

 

Movement 1, choose: 3-5 pull-up, 3-5 banded pull-up, 5-8 low bar pull-up, 8-10 ring row

 

Movement 2, 1db split jerk

 

12min for quality and skill practice.

Movement 1

4+4 1 db  Push jerk



Painonosto

Clean & Jerk tekniikkaa ja nostelua.

 

Gymnastic

Yleistä ja CrossFit-voimistelua rennon leppoisasti.

Torstai

9.30 Huolto

 

16.00 Rästi-Wod (ma/ti)

17.00. Huolto

18.15 Endurance (ei huoltoa tähän aikaan)

19.15 Huolto

 

 

Endurance:

35min keep moving

16 Box step up with slamball

16 Slamball throw

16 Kb Swing

16 Goblet squat

16 Ring row

16 V-up

 

 

 

Perjantai

WOD:

For load.

 

4 Rounds of

100m Run

3 Power Snatch

 

Then

 

4 Rounds of

100m Run

5 Squat clean

 

Then

 

4 Rounds of

100m Run

7 Deadlift

 

*use so heavy bar that you must recover on run not sprinting.



BASIC WOD:

For load.

 

5 Rounds of

100m Run

5 Power clean + front squat

 

Then

 

5 Rounds of

100m Run

8 Sumodeadlift

Lauantai

10.00 Wod

11.00 Wod

15.00 Rästi-Wod (ke/pe)

16.00 Wod

 

Wod

For time with partner

 

1000m Row

60 Wallball

400m sandbag carry

30 Sandbag over burpee

6 Rope climb

30 Sandbag over burpee

400m Sandbag carry

60 Wallball

1000m Row

 

*reps are for team.



Sunnuntai

Omatoimi peruskuntoilu

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