WOD for Thursday, Aug 08, 2024

Rest / Open Gym

Rest / Open Gym

Jyystö 080824

3x10min amrap, 3min rest between

Set 1
1. 10/8cal row
2. 8 DB floor press (mb yläselän alle)
3. 8 DB bent over row

Set 2
1. 10/8cal bike
2. 8 KB qoblet cyclist squat
3. 8 KB qoblet reverse lunge

Set 3
1. 10/8cal ski
2. 8 weighted sit-up (levypaino lähtöasemista suorilla käsillä)
3. 8+8 russian twist

  • maltillinen vauhti laitteissa tavoite hieman hengästyä. Valitse itselle sopivat painot liikkeisiin. Tavoite n. 4-6 kierrosta.

WOD for Wednesday, Aug 07, 2024

Conditioning

6 x 5 min on / 2 min off

A)
400 m run
-> rest of the time amrap of
10 Abmat sit up
30 DU's / SU's

B) AMRAP5
400 m row
-> rest of the time amrap of
5 Burpee over erg
10 KB Swing

C) AMRAP5
30/20 Cal Bike / Ski
-> rest of the time amrap of
10 Box Jump /step up
10 Wall Ball

WOD for Tuesday, Aug 06, 2024

Gymnastics work

EMOM15 (max 30 sec work)
1. 10 Hollow Lat pull downs
2. 10-20 Shoulder taps on plank / HS
3. 10-20 Toes to rings (or toes as high as possible)
4. 10-20 Gymnastics swim
5. 10-20 sec Chin over bar hold

Conditioning

12 x Every 2 min

  1. 1-2 UB set of muscle ups / pull ups* (kipping or strict work)
  2. recovery paced erg of choice the remaining time
  3. 1-2 UB set of HS walk / shoulder taps on plank or HS
  4. recovery paced erg of choice the remaining time
  5. 1-2 UB set of DU's / CO's / SU's
  6. recovery paced erg of choice the remaining time
  7. 1-2 UB set of HSPU / Box Hspu
  8. recovery paced erg of choice the remaining time

WOD for Saturday, Aug 03, 2024

Push press

Build to daily/technical heavy 3 in 10 minutes
+ 3 x 3 @80% of H3
Every 2 min

Conditioning

AMRAP20 (RX)
2 Wall Walk
7 T2B
7 Double DB Thrusters @2×22,5/15kg
7 Cal Erg of choice

0:00 & 10:00
-> Run 1000m 😉

AMRAP20 (SC)
1 Wall Walk
7 Kipping leg raises
7 Double DB Thrusters @2×15/10kg
7 Cal Erg of choice

0:00 & 10:00
-> Run 1000m 😉

WOD for Wednesday, Jul 31, 2024

Back squat

Build to daily/technical heavy 2 in 10 minutes
+ 3 x 2 @80% of H2
Every 2 min

Conditioning

2 rounds 1:30 min / 0:30 off (20min)

  1. Echo Bike for Cals
  2. Sled push for meters
  3. Double DB burpee box step overs
  4. Double unders for reps
  5. Double KB front rack lunges for meters

RX sled 100/70kg
RX DB's 2×25,/15kg
RX KB's 24/16kg

SC sled 70/50kg
SC DB's 2×12,5/7,5
SC KB's 2×20/12kg