Wodit 4.-10.9.

03.09.2023

Maanantai

WOD

10 rounds for time

 

20/16cal ergo

3 Ring muscle up / 3 jumping ring mu / 5 ring dip / 5 ring push-up

 

Cap: 25min

Basic-Wod

 

Front squat

9×3

“2,5min

 

*Start with relativity easy and add weights.

 

Endurance

 

4 rounds of

1min work / 30sek off

 

  1. Box step up
  2. Side plank
  3. Kb swing (vertical)
  4. Handstand
  5. Db cluster
  6. Plank
  7. Burpee



Tiistai

WOD

Back Squat (week 11)

9×3 (85%)

“3min

 

Basic-Wod

 

10 rounds for time

 

15cal ergo

7 Ring push-up



Painonnosto

Tempaus tekniikkaa ja nostelua

Keskiviikko

WOD

For time:

 

7 weighted pull-up

40 overhead lunge steps

7 weighted pull-up

30 hang clean and jerk

7 weighted pull-up

20 Devils press

7 weighted pull-up

10 Turkish get-up

7 weighted pull-up

 

Rx 22,5/15 dumbbell for every movement

 

Cap 20min

 

Basic-Wod

 

For time:

 

7 ring row

36 overhead lunge steps

7 ring row

24 hang clean and jerk

7 ring row

12 Devils press

7 ring row

6 Turkish get-up

7 ring row




Gymnastic

Kippiharkkaa

Endurance

Maanantain endu!!!
(Tostain endua ei mahdu tekemään pienellä puolella)

Torstai

 

9.30 Huolto

16.00 Rästi-wod (ti / ke)

17.00 Huolto

17.00 Painonnosto

18.15 Endurance

19.15 Huolto

 

Painonnosto

Rinnalleveto ja työntö harkkaa ja nostelua

 

Endurance

Pk ergoilu joka sisältää tehtäviä.

Perjantai

WOD

 

Find heavy 1

Overhead squat

 

12min amrap

1 Overhead squat

10 Burpee box jump

 

*add 1 overhead squat for each round.

*ohs weight around 65% of heavy 1

 

Basic-Wod

 

Overhead squat practice

 

12min amrap

2 Overhead squat (20/15)

10 Half burpee box step up

 

*add 2 reps to overhead squat every round



Lauantai

WOD

Every 5min for 25min

 

20 Double under

10 Toes to bar

5 Power clean (60/45)

10 Handstand push-up

 

*Scaling:

Adjust movements and weights and reps  that allows you to push the pace. Fast rounds gives plenty of time to recover.

Round should be under 2,5min.



Sunnuntai

Omatoimiperuskunto

3-6 rounds:  (medium pace)

40sek on / 20 off

  1. Sit-up
  2. Air squat
  3. Push-up
  4. Box over step
  5. Kb swing
  6. 1-Leg v-up
  7. Supermanrock
  8. Cossack squat
  9. Ring row
  10. Rest