Wodit 19.-25.9.

18.09.2022

Maanantai

WOD

30min for quality and movement

 

16 Cossack squat (20/15)

16 Mountain climber

16 Sumo back squat (20/15)

16 Windmill (16/12)

16 Ring kipping

 

 Basic-Wod

 

30min for quality and movement

 

12 Cossack squat

12 Mountain climber

12 Sumo squat

12 Windmill

12 Kipping



Endurace

Ergoilla:

*pidetään vastukset mahdollsimman matalana, ja tehdään syke temmolla.

*kaikki myllyt läpi (pyörä, hiihto, soutu, perkuleen-pyörä)

6min Pk

5min Vk1

1min lepo

Tiistai

WOD:

Kb skill practice

 

Kb Clean

Kb Snatch

+others

 

Otm x 9 (for quality)

 

* 6 kb hang clean

* 6 Kb hang snatch

* 6 Kb pistol squat decent

 

*every rep with 1sek stop at catch or bottom position.

 

Basic-Wod

 

Kb and db  skill practice

 

Kb Clean

Db Snatch

+others

 

Otm x 9 (for quality)

 

*6 kb hang clean

*6 db hang snatch

*6 pistol / crimp squat decent

 

*every rep with 1sek stop at catch or bottom position.



Painonnosto

Rinnalleveto ja työntö  tekniikkaa + nostelua

 

 

Keskiviikko

WOD

Skill day

 

For skill practice

24x 2min rounds

 

1.Kipping pu, c2b, mu practice

2.Easy row

3.Kipping hspu practice

4.Easy row

5.Handstandwalk practice

6.Easy Row

 

Basic-Wod

 

Skill day

 

For skill practice

24x 2min rounds

 

1.Kipping knee raise practice

2.Easy bike / ski

3 Handstand on wall practice

  1. Easy bike / ski
  2. wallwalk / weelbarrowalk practice

6.Easy bike / ski

 

Gymnastic

Teemana kippi tangossa, kippileuka ja varpaat tankoon.

+ 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:

Pk / Vk1

3x

2min jump rope

2min plank

2min run

2min wallsit

2min burpee

2min rest

Painonnosto

tempaus tekniikkaa ja nostelua

Perjantai

WOD:

Wod:

 

Find 1 rep max

on Front Squat

 

Find 1 rep max

on Push Press

 

*find maximum weight that you can lift with good form.

 

Basic-Wod

 

Find 3 rep max

on Front Squat

 

Find 1 rep max

on Push Press

 

*find maximum weight that you can lift with good form

 

Lauantai

10.00 Wod

11.00 Wod

14.00 Rästi-Wod (ke/pe)

15.00 Wod

 

 

Wod

15min Partner amrap

 

20m handstandwalk

40 Wallball

8 Turkish get up (24/16)

 

5min rest

 

15min partner amrap

26 Ghd sit-up

40 box over jump

6 Rope climb

 

Sunnuntai

Omatoimi peruskuntoilu

Tasaisen leppoissaan tahtiin tätä

36-54min

40sek on / 20sek off

  1. Hyppis
  2. Reverse lunge steps
  3. Sit-up
  4. Box jump
  5. Ring row
  6. Russian twist
  7. Ring push-up
  8. Plank
  9. Rest