Wodit 20.-26.3.

19.03.2023

Maanantai

WOD

 

24min for quality

 

4 Turkish get up

1 Rope climp

8 Overhead squat

20 Hollowrock

 

BASIC-WOD

 

24min for quality

 

4 Turkish get up

2 Bar travel

8 Overhead squat with stick

20 tuckrock



ENDURANCE

50min

Ergoilla

5x

5min pk

3min Vk1

2min Vk2

Tiistai

WOD

Tempo pull-ups

5×3

 

(3sek up, 3sek hold, 3sek down, 0sek bottom)

 

“2,5min

 

For time:

500m row

30 Pull-up

9 Wallwalk

 

Cap 6min

 

BASIC-WOD

 

Tempo ring row

5×5

 

(3sek up, 3sek hold, 3sek down, 0sek bottom)

 

“2,5min

 

For time:

1000m bike

30 Jumping pull-up

5 Wallwalk



Painonnosto

Rinnalleveto ja työntö tekniikkaa ja nostelua

Keskiviikko

WOD

WOD

 

Clean & Jerk practice

 

10x OT90sek

 

3 Power clean & push jerk

(touch and go)

 

BASIC-WOD

 

Hang power clean practice

 

10x OT90sek

5 hang power clean + stoh



Voimistelu

Yleistästä voimistelua

 

Endurance

Maanantain ja torstatain endu.

Torstai

 

 

9.30 Huolto

 

16.00 Rästi-Wod (ma-ti)

17.00. Huolto

18.15 Endurance (ei huoltoa tähän aikaan)

19.15 Huolto

 

PAINONNOSTO

Tempaus tekniikkaa ja nostelua

 

ENDURANCE

4 rounds for time:

1000m Row / 2000m Bike / 1000m ski

30 Dumbell snatch

30 Squat jump over db

Perjantai

WOD 

 

12min amrap

 

8 Dumbell snatch (L)

8 Overhead walking lunge steps (L)

8 Dumbell snatch (r)

8 Overhead walking lunge steps (r)

40 crossovers

 

Rx 35/22,5

 

Scale the dumbbell weight and number of crossovers that you can keep moving 12min with minimal rest.

 

BASIC-WOD

 

12min amrap

 

8 Dumbell snatch (L)

8 Front rack walking lunge steps (L)

8 Dumbell snatch (r)

8 Front rack walking lunge steps (r)

20 crossovers

 

Scale the dumbbell weight and number of crossovers that you can keep moving 12min with minimal rest.



Lauantai

10.00 Wod

11.00 Wod

14.00 Rästi-Wod (ke/pe)

15.00 Wod

 

WOD

4 rounds of

 

40sek  wallball

20sek rest

40sek Ghd sit-up

20sek rest

40sek Box jump over

20sek rest

40sek 2Kb hang power clean + jerk

 

2min rest

Result is the worst reps of each movenet combined.



Sunnuntai

Omatoimiperuskunto

20min ergolla rennosti lämppää

Sitten:

5x

1min Lankku

1min Kasakkakyykky

1min Sit-up

1min Overhead squat kevyellä

1min V-up

 

loppuun 15-30min leppoista ergoa