Viikon Wodit

Maanantai

WOD

12min amrap

2 Wallball
2 Box jump overs (60/50)
2 Burpee

*add 2 reps for each movement every round.

Cooldown
10min handstandwalk practice

BASIC-WOD

 

12min amrap

2 Wallball
2 Box jump overs
2 Burpee

*add 2 reps for each movement every round.

Cooldown
10min wallwalk / scaled handstandwalk practice

 

Endurance

Ergo peekoolla (60-70%of max / sininen alue) 

2x

4min Ski
1min plank

4min Bike
1min wallsit

4min Row
1min hang

4min Echo bike
1min handstand

Tiistai

WOD

Metcon

25min amrap

Rx

1000/800m Row
10 Ring muscle-up
10 Wallwalk
20 Db snatch (left arm)
20 Db snatch (right arm)

(22,5/15)

Scaled 1
1000/800m Row
10 Low ring mu progression
10 partial  wallwalk
20 Db snatch (left arm)
20 Db snatch (right arm)
(17,5/12,5)

 

Scaled 2
2000/1600m Bike
7 Ring row + 7 bench dip
7 Inch worm
10 Db snatch (left arm)
10 Db snatch (right arm)

 

BASIC-WOD

Metcon

25min amrap

2000/1600m Bike (or other ergo)
7 Ring row + 7 bench dip
7 Inch worm
10 Db snatch (left arm)

10 Db snatch (right arm)

 

PAINONNOSTO
Tempaus tekniikkaa

Keskiviikko

WOD

Strength

6 sets of

10 Reverse lunge steps + 5 back squats

“3min

 

One unbroken set.
Hit all sets at the same weight.

 

BASIC-WOD

Strength
6 sets of

10 Reverse lunge steps + 5 back squats

“3min

 

One unbroken set.

 

GYMNASTIC

Handstand practice

 

ENDURANCE

Ei keskiviikon endua

Torstai

9.30 Revovery-Wod
16.00 Rästi-Wod (ma/ke)
17.00 Revovery-Wod
17.00 Painonnosto
18.15 Endurance
19.15 Recovery-Wod

 

RECOVERY-WOD

Jalkojen smässäsys

PAINONNOSTO

Rinnalleveto ja työntö tekniikkaa

 

ENDURANCE

For time

10km row or 20km bike

 

Cap 45min

Perjantai

WOD

Strength

4 legless rope climbs
*rest 1,5-2min between climbs

Scaling down
Partial legless rope climb
Normal rope climb

To lay and up

Scaling up
No jump legless rope
Sitting legless rope

 

Metcon

On a 10min clock

rx
250 Double under
50 Chest to bar pull-up
Max reps thruster (70/47,5kg)

Scaled 1

150 double under
25 Chest to bar pull-up
25 Pull-up
Max reps thruster (52,5/35kg)

Scaled 2

300 Single under
50 Ring row
Max reps thruster (30/20kg)

 

BASIC-WOD

Strength

4x

1 to lay and up with the  rope
+ 5-10sek hang on rope

Metcon

On a 10min clock

300 Single under
50 Ring row
Max reps thruster (30/20kg)

Lauantai

WOD

 

OTMx10

1 Deadlift +  1 power clean

*Build up

 

For time:
22-16-10
Deadlift (92,5/62,5kg)
2 db Box step over (50/50cm)

Rest 1min

9-6-3
Power clean (92,5/62,5kg)
2 db Box step over (50/50cm)

(2x 22,5/15kg)
Cap 12min

Sunnuntai

Omatoimiperuskunto

Valitse 3
(hiihto, soutu, echo-bike, fillari, juoksu)
20min / laji

Harjoituksen päätteeksi 20min rullailua venyttelyä.