WOD for Wednesday, Sep 27, 2023

Deadlift

Deadlift 3 x 8 (4RIR)

Rest 3 min between sets

Reps In Reserve (RIR) are the number of reps or repetitions you can accomplish before hitting a technical failure or before you miss a lift.

Condtioning / Intervals

4 x 4 min on / 1 min off (abab)

A)
400 m Row
20 Box Jump
-> Rest of the time Burpees for reps

B)
400 m Run
20 KB Swing
-> Rest of the time Bike / Ski for cals

RX:
Box jump 24/20 inch box
KB swing 32/24kg

Scaled:
Box Jump -> Step up
KB swing 24/16kg

WOD for Tuesday, Sep 26, 2023

Gymnastics strength work

EMOM12
1. Ring Support*
2. Lat pull down
3. Shoulder taps
4. Kipping

Conditioning / Gymnastics

18 x 40 sec on / 20 sec off

  1. Push*
  2. Recovery paced erg
  3. Pull*
  4. Recovery paced erg
  5. Jump rope*
  6. Recovery paced erg

Valitse liikkeet oman voima- ja taitotason mukaan seuraavista:
Push = Strict HSPU, Kipping HSPU, Box HSPU
Pull = RMU, BMU, C2B, Pull up, Ring Row
Jump Rope = SU's, DU's, CO's

WOD for Saturday, Sep 23, 2023

Sweat sesh

AMRAP20
10 cal Row
10 erg over burpees
15 cal row
10 erg over burpees
20 cal row
10 erg over burpees
…* add 5 cals to row each rounds

Rest 5 min

AMRAP20
10 cal bike / ski
200 m run
15 cal bike / ski
200 m run
12 cal bike / ski
200 m run
…* add 5 cals to bike / ski each rounds

WOD for Tuesday, Sep 19, 2023

Clean Technique

A)
3 x 3 Power Cleans *3sec pause in the catch

B)
3 x 3 Deep Power Cleans *3sec pause in the catch

C)
3 x 3 Squat Cleans *3sec pause in the catch

Jerk Technique

A)
3 x 3 Dip and drive *3sec pause in the dip

B)
3 x 3 Tall Split Jerk *3sec pause in the start pos.

C)
3 x 3 Split Jerk *3sec pause in the dip + 3 sec pause in the split

Clean & Jerk EMOM

EMOM10

1 squat clean + 1 split jerk

50% ish eli kevyet painot!