WOD

Tutustu päivän WOD:in. Listauksesta näet myös aiempien päivien WOD:it.

WOD

su 14.07.2024

BASIC CONDITIONING

**30min amrap**
50 KB swing
40 sit up
30 double unders/single unders
20 wall balls
10 cal ergo

la 13.07.2024

3 rounds for time with a partner

30 shoulder-to-overheads (42,5/60 kg)
60 walking lunges
90 double-unders
*- yo go, i go*

**Scaled WOD
3 rounds for time with a partner:**
30 shoulder-to-overheads
60 walking lunges
90 single-unders
*- yo go, i go*

pe 12.07.2024

Every 4:00 minutes for 5 rounds

400-m run
2 rope climbs
*– Rest remaining time.*

**Scaled WOD
Every 4:00 minutes for 5 rounds:**
150-m run
4 pull-to-stands
*– Rest remaining time.*

to 11.07.2024

SKILL

**Toes to Bar**

**E2MOM, 5 rounds**
3-18 T2B
10-15 burpee to target

STRENGTH (Bench press)

**Bench press 7x1**
*- nouseva paino
- lepo 3-4min *

STRENGTH (Shoulder press)

**Shoulder press 4x6**
*- lepo 2-3min
- vakio paino
- lisää painoa edelliseen viikkoon*

STAMINA

**Every 5min, 4 rounds**
run 400m
15 2kb thruster
10 2kb sumo DL
*- lepoa pitää jäädä vähintään 1min kierrosten väliin
- skaalaa tarpeen mukaan*

EasyWOD 11.7.2024

**Voima**
*E3MOM, 4rds, As super set*
Sumo DL w/ KB 8-10
Side plank 10-20s

**WOD**
*EMOM 16min*
1.WB 8-12
2.Slam ball 8-12
3.Row cal
4.Rest

ke 10.07.2024

3 rounds for time

30 hang power cleans (35/52,5 kg)
30 bar-facing burpees

**Scaled WOD
3 rounds for time:**
20 hang power cleans
20 bar-facing burpees

ti 09.07.2024

For load

**Back squat**
5-5-5-5-5

ma 08.07.2024

6 rounds for time of

10 DB burpee deadlifts (15/22.5 kg)
10 box jumps (61/76 cm)

**Scaled WOD
6 rounds for time of:**
10 DB burpee deadlifts
10 box step-ups

EasyWOD 8.7.2024

**Voima**
*E3MOM, 4 rds*
2xDB row 10-12

**WOD**
*Amrap 8min*
1. arm swing w/ DB 5+5
DB push press 5+5
DB step over 10
Up down 5

su 07.07.2024

BASIC CONDITIONING

**For Time**
Run 1,6km / Ergo 100 cal
*then*
**4 rounds**
10 push up
20 KB snatch alt.
30 air squats
*then*
Run 1,6km / Ergo 100 cal