Maanantai
WOD
RX
For time:
Buy in: 100 Double under
Then 5 rounds:
2 Strict ring muscle-up
4 Strict handstandpush-up
8 Kb swing (32/24) (vertical)
Cash out: 100 Double under
Scaled 1
For time:
Buy in: 40 Double under
Then 5 rounds:
2 Strict ring dip
4 Strict handstandpush-up
8 Kb swing (vertical)
Cash out: 40 Double under
Scaled 2
For time:
Buy in: 40 Crossover
Then 5 rounds:
2 Ring push-up
4 hspu from box
8 Kb swing (vertical)
Cash out: 40 Crossover
Tiistai
WOD
Back Squat (w5)
9×5 (70%)
“3min
Extra: vatsapiiri
Keskiviikko
WOD
Power snatch practice
Rx
For time:
21-15-9
Power snatch (42,5/30)
Pull-up
Scaled 1
21-15-9
Hang power snatch
Jumping pull-up
Scaled 2
15-12-9
Hang power snatch
RIng row
Torstai
9.30 Huolto
16.00 Painonnosto
17.00 Huolto
18.15 Endurance
19.15 Huolto
Painonnosto
Tempaus tekniikkaa ja nostelua
Endurance
30min amrap
10 Kb Swing
10 Box jump
10cal Ergo
20kb Swing
20 Box jump
20cal Ergo
30kb Swing
30 Box jump
30cal ergo
Kb 24/16
Box 60/50
Perjantai
WOD
Gymnastic:
Handstand practice
Practice for:
Handstandwalk
Handstand
Handstand push-up
Lauantai
WOD
Rx
5 Rounds:
3min amrap
3 Deadlift (125/85)
9 Wallball
1min rest between amraps
Scaled 1
5 Rounds:
3min amrap
3 Deadlift (80/55)
9 Wallball
1min rest between amraps
Scaled 2
5 Rounds:
3min amrap
3 Sumodeadlift
9 Squat with ball
1min rest between amraps
Sunnuntai
Omatoimiperuskunto
Easy pace
Muutaman rundin tätä pyöräyttää läpi: (45-90min)
Row 1000m
30 Air squats
30 Sit-up
30 Kb swings
Bike 2000m
20 Cossack squats
20 1-leg v-ups
20 Kb snatch
Ski 1000m
10 Overhead squat (empty bar or stick)
10 Toes to rings
10 Kb Turkis get up