Wodit 21.-27.10.

20.10.2024

Maanantai

WOD

Deadlift
5-5-3-3-1-1
”2,5min
*build up

Metcon:

21-15-9
Power clean (50/35)
Handstandpush-up

Cap: 8min

 

BASIC-WOD

Sumodeadlift
5-5-5-3-3-3
”2,5min
*build up

Metcon:

21-15-9
2db hang power clean
2db push press

Cap: 7min

 

 

ENDURANCE

40min for steady pace

50 Box over jump (/step)
50 Sit-up
50 Lunge steps
50 Russian kb swing
50 Kb push press

Tiistai

WOD

Metcon

26min partner amrap

30cal Bike
90 Double under
30 V-up

BASIC- WOD

 

Metcon

26min partner amrap

26cal Row
90 Single  under
26 Sit-up

 

Painonnosto:

Tempaus juttuja

Keskiviikko

WOD

Metcon

OT2M x 15 for total weight

Rounds 1-5: 5 Shoulder press
Rounds 6-10: 5 Push press
Rounds 11-15: 5 Push jerk

 

BASIC- WOD

Metcon

OT2M x 10 for total weight

Rounds 1-5: 5 Shoulder press
Rounds 6-10: 5 Push press

Accecory:
Practice 5sets of 5 push jerk


GYMNASTICS

Bar muscle up jutskia

 

 

ENDURANCE

Ma / To endu

Torstai

9.30 Recovery-Wod

16.00 Rästi-wod (ma/ti)
17.00 Recovery-Wod
17.00 Painnonnosto
18.15 Endurance
19.15 Recovery-Wod

 

RECOVERY-WOD

Part 1
10min easy row / bike / ski

Part 2
shoulder mobility

Part 3:
Overall mobility

 

ENDURANCE

30min for max distance with partner

Use any ergo.
Every startin 2min both performs 10 burpees.

 

PAINONNOSTO
Rinnalleveto ja työntö

Perjantai

WOD

Reverse lunge steps
5×12
“2,5min
*back rack

 

5min amrap

1,2,3,4,5,6,7….
Chest to bar

2,4,6,8,10,12,14…
Box jump

 

BASIC- WOD

Reverse lunge steps
4×10
“2,5min

 

5min amrap

2,4,6,8,10,12,14…
Ring Row
Box step up

 

 

Lauantai

WOD

4min amrap
7m handstand walk
14/12cal ski

2min rest

4min amrap
8 Sandbag clean
20m 2kb overhead carry (24/16)

2min rest

4min amrap
7m handstand walk
14/12cal ski

2min rest

4min amrap
8 Sandbag clean
20m 2kb overhead carry (24/16)

Sunnuntai

Omatoimiperuskunto

Osa 1:
15-20min peruskunto fillarointi / hiihtely

Osa 2
30x 40sek työ / 20sek lepo

1. Cossack squat
2. Military sit-up
3. Reverse burpee
4. Db snatch
5. V-up

Osa 3
15-2omin kevyttä kehonhuoltoa rentoja venytyksiä (30-60sek / veny) tai rama rullaillemalla pallottelemalla.