Keskiviikko 19.12.2018

WOD

Metcon (reps)

AMRAP in 12 minutes of:

P1) 2-4-6-8-10… squats with medball

P2) 10m farmers walk
2-4-6-8-10… ring-row
10m farmers walk

Accessory:

4 Rounds for quality:
10 Weighted lunges with KB. (5/5)
10 Front squats w/ KB
5 Seated box jumps.

Extra:
Spend 10-20 min stretching/rolling!

Tiistai 18.12.2018

WOD

Metcon (reps)

“Death by burpees”

With a continuously running clock perform 1 burpee the first minute, 2 burpees the second minute, 3 burpees the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Accessory:

3 Rounds for quality

15-12-9 reps of:
Ring push-ups
Strict pull-ups on rope

rest 3 min

24-18-12 reps of:
Push-ups
Supine ring-row

Extra:
Spend 10-20 min stretching/rolling!

Maanantai 17.12.2018

WOD

Strength (load)

Thruster 1-1-1-1-1

Metcon (time)

”Fran”
21-15-9 reps for time of:
Thrusters
Pull-ups

42,5/30kg

Accessory:

A )
3 Rounds for quality:

20 GHD Sit-ups
30 Hip extension w/ medball 20/14

Rest 1 min between rounds

B )
Bent over row 5 sets of 10

Rest 1-2 min between sets. Moderate weight.

Extra:
Spend 10-20 min stretching/rolling!

Sunnuntai 16.12.2018

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.

Lauantai 15.12.2018

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

Perjantai 14.12.2018

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.

Torstai 13.12.2018

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!

Keskiviikko 12.12.2018

WOD

TBA @ the whiteboard

Tiistai 11.12.2018

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!

Maanantai 10.12.2018

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!