WOD
Strength (load)
Deadlift 3-3-3-3-3. AHAP!
Accessory:
A) 4 sets of
15 Reverse hyper
10-15 GHR
90-120s rest between sets.
Scale ghr to hamstring curl on a bench if needed.
B ) For time:
5 Rounds of:
8-16 TTB
8-16 Wallball shots
Goal is to go unbroken on each set so choose a moderate pace.
WOD
Winter War 2019 -karsintalaji 4
YLEINEN sarja:
4 KIERROSTA AIKAA VASTAAN:
20 x Rinta tankoon -leuanveto
20 x Burpee boksin ylityksellä
Aikaraja: 16 minuuttia
Miehet: 60cm boksi
Naiset: 50cm boksi
SKAALATTU sarja:
4 KIERROSTA AIKAA VASTAAN:
15 x Leuanveto
15 x Burpee boksin ylityksellä
Aikaraja: 16 minuuttia
Miehet: 60cm boksi
Naiset: 50cm boksi
WOD
Metcon (time)
From 0:00 to 10:00 for time:
2 Rounds of
500m Row
100 Double-unders
From 10:00 to 20:00 for time:
2 Rounds of
1000m C2 bike
100 Double-unders
Accessory:
3-4 Rounds of:
20 Russian twists (10/10)
10-20 GHD sit-ups
Rest 90-120s between rounds.
WOD
Metcon (time)
D.T. Progressio #6
5 rounds for time:
12 Deadlifts 70/47,5
9 Hang power cleans
6 Push jerks
1min rest between rounds
Accessory:
Mondays accessory if you haven’t done it yet.
OR
2 rounds for quality & min rest of:
30/25 cal row, damper set 10
30 Ring rows
30 Band pull-aparts
Extra:
Spend 10-20 min stretching/rolling!
WOD
Metcon (time)
0:00-09:00
4 rounds for time of:
Row 250m
12 Ring dips
09:00-18:00
4 rounds for time of:
Bike 500m
12 Supine ring-rows
18:00-27:00
4 rounds for time of:
Row 250m
12 Ring dips
27:00-36:00
4 rounds for time of:
Bike 500m
12 Supine ring-rows
Accessory:
4-5 Rounds 45s on / 30s off:
1:) 1-arm plank, Right
2:) Reverse plank
3:) 1-arm plank, left
4:) GHD sit-ups
Extra:
Spend 10-20 min stretching/rolling!
WOD
Strength (load)
Thruster 3-3-3-3-3
Metcon (time)
9-6-3 reps for time of:
Thrusters
Pull-ups
Rest 2min
12-9-6 reps for time of:
Thrusters
Pull-ups
Accessory:
3 Rounds for quality & min rest:
50 Air squats with 20/14lb medicine ball in carry
40 Weighted hip extensions on GHD, 20/14lb ball
10-15 Strict pull-ups on rope
Extra:
Spend 10-20 min stretching/rolling!
WOD
Strength (load)
Deadlift 5-5-5-5-5
Accessory:
A) 5 sets of
15 Reverse hyper
10-15 GHR
90-120s rest between sets.
Scale ghr to hamstring curl on a bench if needed.
B ) 50-100 weighted sit-ups. Split anyhow.
WOD
Winter War 2019 – karsintalaji 3
AMRAP 18
50/40cal Row
40 Wallball shots 20/14p
30 Dumbbell snatches, alt 22,5/15kg
20m Overhead lunges 22,5/15kg(5m+5m+5m+5m)
10 Muscle-ups
100 Double unders
Tarkemmat tiedot sekä skaalatun sarjan liikkeet löydät täältä
WOD
Metcon (time)
7 rounds for time:
10 Burpees
20 Sit-ups
Accessory:
30-20-10 reps of
Goblet squat
KBS
Goal is to go unbroken on each set. Rest as needed between sets. Moderate to heavy kettlebell
