Wodit 29.8.-4.9.

28.08.2022

Maanantai

WOD

Power clean practice

 

 

24min partner amrap

 

12/9cal row

3 Power clean

 

*power clean should feel heavy, but you can do 3 reps fast as single lifts.



 

BASIC WOD

Hang power clean practice

 

24min partner  amrap

 

Set 1

150m ski

3 hang power clean

 

Set 2

300m bike

3 hang power clean

 



Endurace

PK / VK1

 

40min amrap

50cal ergo

50 box over step

50 wallball (6/4)

50 Plate ground to overhead

Tiistai

WOD:

For skill and quality

 

40min with a partner

 

3-10 ***

3-10 Hspu

100m run

2-3 sets of handstandwalk

10 Toes to bar /strict knees to elbow

100m run

 

***

Bar muscle-up / jumping muscle up / Kipping C2B / Butterfly kipping / kipping pull-up ex…

 

Do this with a partner. Partner can assist you with bands and spot handstand walk. Reps can be done same time but this is not amrap, so have a nice time.

 

 

Basic-Wod

 

40min with a partner

 

2 sets of kipping

3-10 Hspu from box

100m run

2 sets of weelbarrowwalk

10 knee raises

100m run



Painonnosto

Tempaus  tekniikkaa + nostelua

 

 

Keskiviikko

WOD

 

Back Squat

10x 1,5min

8 Back Squat

 

+speed practice

 

Basic-Wod

 

Front Squat

8x 1,5min

6 Front Squat

 

+Speed practice



Gymnastic

Teemana kippaus ja muscle-up kikkailut

+ Chällenge

 

Torstai

9.30 Huolto

 

16.00 Rästi-Wod (ma/ti)

17.00. Huolto

18.15 Endurance (ei huoltoa tähän aikaan)

19.15 Huolto

 

 

Endurance:

3 Rounds:

 

3min Row metres

 

3x3min amrap

7 Burpee box over jump

12 Db snatch

 

3min rest

 

Tulos 1: soudetut metrit

Tulos 2: amrapin kierrokset ja toistot

*amrap jatkuu aina siitä mihin edellinen kierros jäi…

 

Painonnosto

Rinnalleveto ja työntö tekniikkaa ja nostelua

Perjantai

WOD:

Pull-up

4x 8

 

2min rest between rounds.

 

For time:

 

100 burpee to plate

 

*every starting minute perform 5 toes to bar

 

Scaled 1

75 Burpee to plate

*6 1leg toes to bar

 

Scaled 2

 

50 Burpee to plate

*5 knee raise

 

Basic-Wod

 

Pull-up

4x 8

 

2min rest between rounds.

 

For time:

 

50 Burpee to plate

 

*every starting minute perform

5 knee raises



Lauantai

10.00 Wod

11.00 Wod

14.00 Rästi-Wod (ke/pe)

15.00 Wod

 

 

Wod

30min partner amrap

(you go I go)

 

20m sledge push

12 Kb hang snatch

60m 2db/kb carry



Sunnuntai

Omatoimi peruskuntoilu

5-7 kierrosta

40sek on / 20sek off

  1. Box over step / jump
  2. Sit-up
  3. Cossack squat
  4. Side plank
  5. Overhead squat (keppi / tyhjä tanko / kuula / kässäri)
  6. Side plank (toinen puoli)
  7. Turkis get up
  8. Rest