Wodit 15.-21.1.

Maanantai

WOD

Deadlift

3-3-3-3-3

“2,5min

5min amrap

 

500m row

Max reps wallball

 

Basic-Wod

 

Sumodeadlift

5-5-5-5-5

“2min

 

5min amrap

500m Row

Max reps medball squat (9/6)

 

Endurance

 

5x

45sek work / 15sek rest

 

1. Air squat
2. Wallsit
3. Ring row
4. Hang
5. Sit-up
6. Plank
7. Push-up
8. Handstand
9. Rest

Tiistai

WOD

Every 4min for 20min

 

Bike 30cal

20 Toes to bar

 

Basic-Wod

 

Every 4min for 20min

 

25cal Ergo

20 Sit-up

Painonnosto

Rinnalleveto ja työntö tekniikkaa ja nostelua

Keskiviikko

WOD

(Pari jumppa siis kyseessä)

TalviKarkelot event 1

 

0-6min amrap

Esterata

5 burpee pull-up

Esterata

 

6-10min

Etukyykky 1

 

10-11min Lepo

 

11-33min

 

4 Kierrosta molemmille

 

20 Hang power clean

20 Shoulder to overhead

20 Hang power snatch

 

(30/22,5)

 

Basic-Wod

 

(Pari jumppa siis kyseessä)

Skaalattu TalviKarkelot event 1

 

0-6min amrap

Esterata

5 burpee to target 

Esterata

 

6-9min Lepo

 

9-25min

 

4 Kierrosta

 

40 Hang power clean

40 Shoulder to overhead

40 Db hang power snatch

 

*toistot saa jakaa miten haluaa

(tanko 20/15, db 17,5/12,5)

Gymnastic

Kipping pull-up / toes to bar

Endurance

Maanantain tai torstain endu

Torstai

 

9.30 Huolto

16.00 Rästi-wod (ma/ti)

17.00 Huolto

17.00 Painonnosto

18.15 Endurance

19.15 Huolto

 

Painonnosto

Tempaus tekniikka ja nostelua

 

Endurance

For time with partner

 

A: Bike 2500m – B 50box 

step up with ball (9/6)

B: Bike 2500m – A 50box

step up with ball (9/6)

 

A: Bike 2000m – B 50box 

jump

B: Bike 2000m – A 50box jump

 

A: Bike 1500m – B 30box 

step up with DB 22,5/15

B: Bike 1500m – A 30box step up with DB 22,5/15

 

A: Bike 1000m – B 30box 

jump

B: Bike 1000m – A 30box jump

 

Cap 35min

Perjantai

WOD

Easy sweat and skills

 

3 rounds of

 

3min easy ergo

2min handstandwalk practice

 

3min easy ergo

2min muscle-up practice

 

3min easy ergo

2min double under / triple under practice

 

Basic-Wod

 

Easy sweat and skills

 

3 rounds of

 

3min easy ergo

2min wallwalk / handstand practice

 

3min easy ergo

2min jumping muscle-up practice

 

3min easy ergo

2min single under / double under practice

Lauantai

WOD

TalviKarkelot Event 2

Pari jumppa luvassa.

Julkaistaan keskiviikkona 19.00 KuntoKarkelot youtube kanavalla.

Sunnuntai

Omatoimiperuskunto

5-7 kierrosta

40sek on / 20sek off

1. Jump rope
2. Plank
3. Tasapainolaudalla ilmakyykky
4. Reverse plank
5. Cossack squat
6. L-hang
7. No jump burpee
8. Rest