Wodit 15.-21.5.

14.05.2023

Maanantai

WOD

“The chief”

 

5x

 

3min amrap

3 Power clean (61/42,5)

6 push up

9 Air squat

 

1min rest

 

Result: total rounds completed

 

BASIC-WOD

 

4x

 

3min amrap

3 Hang power clean

5 push up

7 Air squat

 

1min rest between rounds

 

Result: total rounds completed



Endurace

50min (pk/vk1)

1500m Row

60 Box step over

1000m Run

60 Kb hang clean & jerk

1000m ski

60 Stepping burpee (no jump)

 

Tiistai

Shoulder press

3-3-3

 

Push press

3-3-3

 

Push jerk

3-3-3

 

“2min

 

8min amrap

 

8 Db snatch (30/22,5)

24 Double under

 

BASIC-WOD

 

Shoulder press

3-3-3-3-3

 

Push press

3-3-3-3-3

 

“2min

 

8min amrap

 

6 Db snatch (22,5/15)

12 Crossover

 

Painonnosto

Rinnalleveto ja työntö tekniikkaa ja nostelua

Keskiviikko

WOD

Back Squat

 

5×3 80%

5×2 85%

5×1 90-92,5%

 

“2min

(vertaa 2viikon takaiseen)

 

BASIC-WOD

 

Back Squat

5×5

5×3

 

“2min

 

(vertaa kahden viikon takaiseen)



Voimistelu

Bar muscle-up, harjoitteita ja harjoittelua

 

Endurance

Maanantain endu

Torstai

HELATORSTAIN HULLUTTELU PARIN KANSSA.

Wodit

10.00-11.3o

11.30-13.00

*huom kesto 1,5h

 

WOD

60min partner amrap

 

400m 2 kb carry (32/24)

60 Partner wallball

50 Partner sit-up

40 Kb hang snatch (32/24)

30 Sandbag lift over

20 Wallwalk

10 Rollover



Perjantai

WOD

For skills.

It`s time to practice gymnastic movements. Keep the pace low. Try to do nice steady sets.

 

15min practice

 

100m run

Set of kipping pull-up

100m run

Set of handstandpush-up

 

5min rest

 

15min practice

 

100m run

Set of toes to bars

100m tun

1-3 tries of handstandwalk

 

BASIC-WOD

 

For skills.

It`s time to practice gymnastic movements. Keep the pace low. Try to do nice steady sets.

 

12min practice

 

100m run

Set of kipping pull-up

 

2min rest

 

12min

100m run

Set of knee raises /1 leg toes to bar

 

2min rest

 

12min practice

100m run

Set of shoulder taps

(wallwalk / handstand)

 

Lauantai

10.00 Wod

11.00 Wod

14.00 Rästi wod (ke/pe)

15.00 Wod

 

WOD

Squat clean practice

 

Otm x 15

 

Squat clean

 

Rounds 1-5: 3 reps

Rounds 6-10: 2 reps

Rounds 10-15: 1rep



Sunnuntai

Omatoimiperuskunto

45-60min rennosti paikkoja availlen seuraavaa

400m hölkkä

12 Kippi tangossa

10m askelkyykky kävely (tosi pitkä askel)

8 Askelkyykky josta noustaan etujalan päälle vaakaan

6 Turkis get up

4 Valakyykky (kevyt paino, mahdollisimman kapea ote ja syvä kyykky)