Aikataulu
WEEK 16 – 4/4
!Reserve Outside WODS in WODCONNECT!
Ma
-
7:00-8:00
Outside WOD @Pyrkkä
60min
-
17:00-18:00
Outside WOD @Pyrkkä
60min
-
18:00-19:00
Outside WOD @Pyrkkä
60min
-
19:00-20:00
Outside WOD @Pyrkkä
60min
Ti
-
7:00-8:00
Outside WOD @Pyrkkä
60min
-
17:00-18:00
Outside WOD @Pyrkkä
60min
-
18:00-19:00
Outside WOD @Pyrkkä
60min
-
19:00-20:00
Outside WOD @Pyrkkä
60min
Ke
-
Rest Day
60min
To
-
7:00-8:00
Outside WOD @Pyrkkä
60min
-
17:00-18:00
Outside WOD @Pyrkkä
60min
-
18:00-19:00
Outside WOD @Pyrkkä
60min
-
19:00-20:00
Outside WOD @Pyrkkä
60min
Pe
-
7:00-8:00
Outside WOD @Pyrkkä
60min
-
17:00-18:00
Outside WOD @Pyrkkä
60min
-
18:00-19:00
Outside WOD @Pyrkkä
60min
-
19:00-20:00
Outside WOD @Pyrkkä
60min
La
-
10:00-11:00
Outside WOD @Pyrkkä
60min
-
11:00-12:00
Outside WOD @Pyrkkä
60min
Su
-
REST
60min
No Equipment
Buy In: 700m Run ( 2 Rounds )
10 Rounds
5 HR Push Up
10 Sit Ups
15 Air squat
Cash Out: 700m ( 2 Rounds )
Time Cap: 25min
KB/DB Option
Buy In: 700m Run ( 2 Rounds )
10 Rounds
5 HR Push Up
10 DB/KB Snatches, alt
15 Air squat
Cash Out: 700m ( 2 Rounds )
Time Cap: 25min
No Equipment Option
20min EMOM
45s. ON 15s. OFF
1. Lunge Walk
2. Plank Hold
3. Bear Crawl
4. Burpee
5. Rest
DB/KB Option
20min EMOM
45s. ON 15s. OFF
1.Lunges with DB/KB *)
2.Plank Hold
3.Renegade Row w/ KB / DB *)
4.Burpee
5.Rest
Notes: *) Reps needs to be splitted equally ( for example 6+6)
Rest Day
No Equipment Option
4 x 5minute AMRAP
Buy in: 350m Run
+
AMRAP In the remaining time
8 Burpees
24 Mountain Climbers
8 Lunge Jumps Alt.
Rest 3min between AMRAPs
KB/DB & Jump Rope Option
4 x 5minute AMRAP
Buy-in: 350m Run
+
AMRAP In the remaining time
8 DB hang clean and Jerk (alt.)
24 Double unders
8 V-ups
Rest 3min between AMRAPs
No Equipment Option
A. 15min AMRAP
10 Push Ups
10m Board Jump
10 Back Extensions
10m Lunges
E3M inclunding 0:00 do 5 Burpees
B. 3 Rounds w/ partner
10 Hollow rocks
8 V-up snaps (straight legs)
6 V-up snaps (Bent legs)
10s. Hollow Hold
Alt. Rounds W/partner (3+3 Rounds)
DB/KB Option
A. 15min AMRAP
10 DB Devlis Press alt.
10m Board Jump (5+5m)
10 STOH (5+5)
10m Lunges (5+5m)
E3M inclunding 0:00 do 5 Burpees
B. 3 Rounds w/partner OR 1:1 rest
(if you do your first round in 60s. rest 60s. before next one)
10 Hollow rocks
8 V-up snaps (straight legs)
6 V-up snaps (Bent legs)
10s. Hollow Hold
TBA
Rest Day