Wodit 5.-11.9.

04.09.2022

Maanantai

WOD

Kaikenlaista kivaa core jumppailua

Lopuksi pikku metcon

 

For time:

 

30 Ghd Sit-up

30 Pistol Squat

30 Box jump

 

Cap: 7min



BASIC WOD

Kivoja core (keskivartalo) juttuja.

 

Lopuksi sitten vielä metcon

6min amrap

14 Sit-up

12 Plate over jump

10 Shrimp squat



Endurace

PK / VK1

 

40min amrap

50cal ergo

50 Mountainclimber

50 box over step

50 db Hang split snatch

Tiistai

WOD:

For time with parner:

 

A1

50cal Row

50 Sumodeadlift (70/50)

 

A2

50cal Row

50 Sumodeadlift (70/50)

 

A1

35cal Row

35 Sumodeadlift (85/60)

 

A2

35cal Row

35 Sumodeadlift (85/60)

 

A1

20cal Row

20 Sumodeadlift (100/70)

 

A2

20cal Row

20 Sumodeadlift (100/70)

 

Basic-Wod

 

Sumodeadlift practice

 

20min amrap

 

9 Sumodeadlift

18 Box over step

1min rest

Painonnosto

Rinnalleveto ja työntö  tekniikkaa + nostelua

 

 

Keskiviikko

WOD

 

Shoulder press

5-5-5-5

 

Push press

5-5-5-5

 

10min amrap

 

2 Wallwalk

30 Double under

 

Basic-Wod

Shoulder press

3-3-3-3-3-3

 

10min amrap

 

2 Wallwalk

50 Single under



Gymnastic

Teemana handstandpush-up harkkaa

+ 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:

4min Row (pk)

4min Ski (vk2)

4min Bike (pk)

4min Run (Vk2)

4min Echobike (pk :D)

4min Row (vk2)

4min Ski (pk)

4min Bike (vk2)

4min Run (pk)

4min Echobike (vk2)

*15sek rest between stations.

Painonnosto

Tempaus tekniikkaa ja nostelua

Perjantai

WOD:

Pull-up (myötä ote)

4x 10

 

“2min rest between rounds

 

Back Squat

5x 10

 

“2min rest between rounds.

 

Basic-Wod

 

Pull-up

4x 10

 

“2min rest between rounds

 

Front  Squat

5x 7

 

“2min rest between rounds.



Lauantai

10.00 Wod

11.00 Wod

14.00 Rästi-Wod (ke/pe)

15.00 Wod

 

 

Wod

Dumbell and kettlebell skill practice.

 

Kässärilädderi hupi mielessä

 

Dumbell snatch for time

 

Esimerkki painot..

8x 20/ 15

6x 25/17,5

4x 30/22,5

2x 35/25

 

Timecap 2min



Sunnuntai

Omatoimi peruskuntoilu

5-7 kierrosta

40sek on / 20sek off

  1. Jump rope
  2. Plank
  3. Tasapainolaudalla ilmakyykky
  4. Reverse plank
  5. Cossack squat
  6. L-hang
  7. No jump burpee
  8. Rest