Aikataulu

WEEK 18 – 2/4
!Reserve WODS in WODCONNECT!

 

 

Ma

  • 7:00-8:00
    WOD
    60min
  • 11:00-12:00
    WOD
    60min
  • 16:00-17:00
    WOD
    60min
  • 17:15-18:15
    WOD
    60min
  • 18:30-19:30
    WOD
    60min
  • 19:45-20:45
    WOD
    60min

Ti

  • 7:00-8:00
    WOD
    60min
  • 11:00-12:00
    WOD
    60min
  • 17:15-18:15
    WOD
    60min
  • 18:30-19:30
    WOD
    60min
  • 19:45-20:45
    WOD
    60min

Ke

  • 07:00-08:00
    Cardio
    60min
  • 17:15-18:15
    Weightlifting
    60min
  • 18:30-19:30
    Gymnastics
    60min

To

  • 7:00-8:00
    WOD
    60min
  • 16:00-17:00
    WOD
    60min
  • 17:15-18:15
    WOD
    60min
  • 18:30-19:30
    WOD
    60min
  • 19:30-20:30
    Mobility
    60min

Pe

  • 7:00-8:00
    WOD
    60min
  • 17:15-18:15
    WOD
    60min
  • 18:30-19:30
    WOD
    60min
  • 19:30-20:00
    Mobility
    60min

La

  • 10:00-11:00
    Gymnastics
    60min
  • 11:00-12:00
    WOD
    60min

Su

  • 16:30-17:30
    Jooga
    60min

a) 6min e90s. (4rds.)
Power Snatch
Hang Squat Snatch
BTN Push Press
OHS
*Bar / Light weight

b) 10min e75s. (8rds.)
Power Snatch
Hang Snatch (Squat)
Snatch Balance

*Start with 70%, add when moving well.

c) For Time (8min TC)
21 – 15 – 9
Hang Power Snatch
Burpee

@42,5/30kg

A + B + A + B + A + B

A) 5min amrap
Row/Ski/AB/Run/Bike

*Steady pace

B). 5min amrap
6/6 x BRRL
8 x Push Press
10 x DL
12 x V-Ups

*42,5kg / 30kg
**Same weight for all movements, aim for same rep count on each round

1min rest between sets

Cardio
TBA

Weighlifting
TBA

Gymnastics
Rings / Bar

a) 10min e2mom
8 x Deadlift

b) 10min emom
1. 8 x B/O Row
2. 6-8 x Push Press
*Same weight for both movements

c) 3rounds for quality
10/10 x Standing Oblique Crunches (w/plate/kb)
10 x Ab Crunches

Skill T2B (Kipping)

a) 5min Emom
X reps Unbroken T2B

*Try to increase the rep count from last week. If you did 5 reps/set last week, try to hit 6 reps/set this week.

b) 4 x 4min amrap
b1) Cindy
5 x Pull Up
10 x Push Up
15 x Air Squat

b2) Annie
50 – 40 – 30 – 20 – 10
DU
Sit Up

*Continue the second round where you left on your first round.

Gymnastics
Hs Work

WOD
TBA