Wodit 7.-13.8.

06.08.2023

Maanantai

WOD

For time

 

6 deadlift + hang power clean

20 Chest to bar pull-up

30 Toes to bar

60 Wallball

30 Toes to bar

20 Chest to bar

6 deadlift + hang power clean

 

Rx 90/62,5

 

(kts. games “pig chipper”)

 

Basic-Wod

 

For time

 

10 2 db deadlift + hang power clean

15 jumping chest to bar

20 leg raises

40  Wallball

20 leg raiser

15 jumping  chest to bar

10 2 db  deadlift + hang power clean



Endurance

 

42min with good pace

45sek on 15sek off

  1. Slamball throw
  2. Box jump
  3. 2kb hang clean and push press
  4. V-up
  5. Air squat
  6. Rest

Tiistai

WOD

Back Squat (week 7)

 

4×3 (75%)

4×2 (80%)

 

“3min

 

Basic-Wod

 

Front Squat

 

7-7-7-5-5-5-3-3-3

 

“2,5min

 

(lisää painoa joka kierroksella toistomäärän viimeinen rauta on aina haastava pari ensimmäistä menee painojen noustessa.



Painonnosto

Tempaus tekniikkaa ja nostelua

Keskiviikko

WOD

24min Partner amrap (as relay)

 

6cal ergo

6 Box over jump

6 Kb vertical swing (24/26)

 

add 3 reps to each movement after both have completed the round.

 

Basic-Wod

 

24min Partner amrap (as relay)

 

4cal ergo

4 Box over step

4 Kb swing

 

add 2 reps to each movement after both have completed the round.



Gymnastic

Kippi harkkaa

 

Endurance

Maanantain tai keskiviikon endu

Torstai

 

9.30 Huolto

16.00 Painonnosto

17.00 Huolto

18.15 Endurance

19.15 Huolto

 

Painonnosto

Rinnalleveto ja työntö tekniikkaa ja nostelua

 

Endurance

3 rounds for time

 

800m run

60 Double under

50 Air squat

40 Ring row

30 Push-up

15 Burpee to target



Perjantai

WOD

Nice sweat + skills

 

40min

 

200m run / jog

3-5 bar muscle up / jumping bar muscle up

 

200m run /jog

3-10m handstandwalk

 

Basic-Wod

 

Nice sweat + skills

 

40min

 

200m run / jog

3-5 jumping bar muscle up / jumping chest to bar

 

200m run /jog

5m wheelbarrow walk or 1-3 wallwalk



Lauantai

WOD

buy in: 80m sledge push

 

Then 3 rounds of

 

2 rope climb

12 Kb clean and jerk

20m sledge push

 

Sledge 200/160kg

Kettlebell 32/24kg

 

(kts. games “the alpaca reduxr”)



Sunnuntai

Omatoimiperuskunto

3-5 kieppiä

10min pk ergoilu

5min harkkaa valitsimaasi / valitsemiisi liikkeisiin (1-3 liikettä)