Wodit 3.-9.10.

02.10.2022

Maanantai

Wod

 

Metcon

 

5 rounds for time

15 shoulder to overhead

12 chest to bar

9 Sumodeadlift high pull

 

(42,5/30)

 

Basic-Wod

 

Metcon

 

4 rounds for time

15 shoulder to overhead

12 jumping  chest to bar

9 Sumodeadlift high pull

 

(30/20)

 

Endurace:

 

Ergoilu

 

6min Pk – Row

2min Vk1 – Row

2min Vk2 – Row

2min Plank

 

6min Pk – Ski

2min Vk1 – Ski

2min Vk2 – SKi

2min Side plank (left)

 

6min Pk – Row

2min Vk1 – Row

2min Vk2 -Row

2min Side plank (right)

 

6min Pk – Bike

2min Vk1 – Bike

2min Vk2- Bike

2min Reverse plank (from shoulders)



Tiistai

Wod

Back Squat

12-12-10-10-8-8

“in 3min rounds

 

+Speed practice

 

Basic-Wod

 

Front Squat

9-9-7-5-5

“in 3min rounds

 

+Speed practice



 

Painonnosto

Rinnalleveto ja työntö tekniikkaa + nostelua

 

 

Keskiviikko

Wod

 

30min amrap

50 Double under

10 Db snatch (30/22.5)

20 Sit-up

 

50 Double under

10 Knees to elbows

20 Supermanlift

 

Basic-Wod

 

24min amrap

 

75 Single under

10 Db snatch

15 Sit-up

 

75 single under

10 Tuck up (elbows to knees)

15 Supermanlift



 

Gymnastic

Teemana rengas taidot

+ 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:

45min with partner

 

Work 1 

80m 2kb carry

28 2kb deadlift

12 Burpee

80m sandbag carry

8 sandbag clean

 

Work 2

Row (Vk1)

 

*Toinen tekee koko kierroksen work 1:stä, kun kierros on valmis vaihtuu soutajasta touhuaja ja niin ees päin…



Painonnosto

Tempaus tekniikkaa ja nostelua

Perjantai

Wod:

 

Partner metcon:

 

For time:

 

42cal Row (A)

42 Db box step up (A)

42cal Row (B)

42 Db box step up (B)

30cal Row (A)

30 Db box step up (A)

30cal Row (B)

30 Db box step up (B)

18cal Row (A)

18 Db box step up (A)

18cal Row (B)

18 Db box step up (B)

 

Cap 24min

 

*Box 50cm to all

*2x 15/10kg

 

Basic-Wod

 

Partner metcon:

 

For time:

 

34cal Row (A)

34 medball box step up (A)

34cal Row (B)

34 medball box step up (B)

24cal Row (A)

24 medball box step up (A)

24cal Row (B)

24 medball box step up (B)

14cal Row (A)

14 medball box step up(A)

14cal Row (B)

14 medball box step up (B)

 

Cap 24min

 

*Box 50cm to all

*Medball 9/6

Lauantai

10.00 Wod

11.00 Wod

14.00 Rästi-Wod (ke/pe)

15.00 Wod

 

 

Wod

10x OT3M

 

odd: 10 Strict pull-ups

even: 10 Bench press

 

*choose heavy loads that you can do first round unbroken, but next rounds in  sets


Sunnuntai

Omatoimi peruskuntoilu

4-6kierrosta kepoisaan tahtiin.

 

5min ergo

1min Boksin ylityksiä

1min istumaanousuja (saa tehdä erivariaatioita)

1min slämball heittoja

1min Kasakkakyykkyjä

1min lepo