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
Tulossa