Tutustu päivän WOD:in. Listauksesta näet myös aiempien päivien WOD:it.
WOD
WOD
ma 18.03.2024
**20-18-16-14-12-10-8-6-4-2**
Deadlifts (37,5/52,5 kg)
*– Complete 2 wall walks between each set.*
**Scaled WOD
For time:
10-9-8-7-6-5-4-3-2-1**
Deadlifts
*– Complete 6 plank hold shoulder taps between each set.*
**Voima**
*E3MOM, 4 rounds*
12 steps goblet walking lunge
**WOD**
*AMRAP 10:*
12 air squats
10 up downs
8 ring row
su 17.03.2024
**AMRAP 30min with a partner:
You go, i go**
60 Wall ball
60 cal ergo
60 KB swing
60 sit up
40 burpee
60 ring row
la 16.03.2024
**For time, using a running clock:
5 rounds of:**
10 thrusters (29/43 kg)
10 chest-to-bar pull-ups
*Rest 1 minute, then:*
**5 rounds of:**
7 thrusters (43/61 kg)
7 bar muscle-ups
**Scaled WOD
For time, using a running clock:
5 rounds of:**
10 thrusters (weight 1)
10 jumping chest-to-bar pull-ups
*Rest 1 minute, then:*
**5 rounds of:**
7 thrusters (weight 2)
10 jumping pull-ups
pe 15.03.2024
40 burpees to a target
40 front squats (30/40 kg)
30 burpees to a target
30 front squats (40/60 kg)
20 burpees to a target
20 front squats (55/80 kg)
10 burpees to a target
Max-rep front squats (70/100 kg)
**Scaled WOD
AMRAP 17:**
30 burpees
30 front squats (15/25kg)
20 burpees to max reach
20 front squats (20/30 kg)
10 burpees to max reach
10 front squats (25/35 kg)
5 burpees to max reach
Max-rep front squats (30/40 kg)
to 14.03.2024
**Skill Handstand**
* -harjoitellaan käsilläseisontaa seinää vasten vaiheittain. tarkoitettu niille, joilla haasteita päästä käsilläseisontaan.*
**E2MOM, 5 rounds**
1-3 x Handstand
20-40 DU/SU
**Back squat 4x6**
* -nouseva paino
-lepo 3-4min*
**back rack reverse lunge 3x 6+6**
* -lepo 2-3min
-tee heikompi jalka ensin*
**2x 10min amrap
10min Amrap**
ergo max cal
* -rest 5min between amraps
-käytä samaa laitetta molemmilla kierroksilla*
**Voima**
*Strict pull up 4x 4-6*
-matala tanko/kuminauha
-rest 2min
**WOD**
*partner WOD
4min Amrap*
P1 Row 100m
P2 air squats
-rest 1min between amraps
*4min Amrap*
P1 Row 100m
P2 sit ups
-rest 1min between amraps
*4min Amrap*
P1 Row 100m
P2 kb swings
ke 13.03.2024
15 DB push presses (15/22.5 kg)
15m DB front rack walking lunges
50 double-unders
*– Use two DBs.*
**Scaled WOD
3 rounds for time:**
15 DB push presses (5/7.5 kg)
15m DB front rack walking lunges
50 single-unders
*– Use two DBs.*
ti 12.03.2024
3 bar muscle-ups
5 shuttle runs
*– 1 shuttle run is 7,5m down/7,5m back*
**Scaled WOD
10 rounds for time:**
5 ring rows
3 shuttle runs
*– 1 shuttle run is 7,5m down/7,5m back*