30 Goblet squats
15 Burpee broad jumps
100 m Farmer’s Carry
500 m Run

5 Rounds

Tempo deadlift (slow down, fast up) 4x6 reps

Deadlift core lift
Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
Warm up with 2 sets of 10 reps of good mornings
Warm up with 1 set empty barbell 10 reps
Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 5 reps of 65% training max
Set 2 is 3 reps of 75% training max
Set 3 is max reps* of 85% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

WOD LIIGA

For time

• 20 shoulder presses
• 200-meter farmers carry
• 30 push presses
• 200-meter farmers carry
• 40 push jerks
• 200-meter farmers carry
• ♀ 95-lb barbell and 35-lb dumbbells
• ♂ 135-lb barbell and 50-lb dumbbells

Rovaniemi pe-su 5.-14.9.2024.

Sawolaisten nostopäivä ke 11.9.2024

W45
Hanna Tossavainen, 64kg, ryhmä 24, puntari klo 10:00, start klo 12:00, lava A
Miia Tiihonen, 71-76kg, ryhmä 24, puntari klo 10:00, start klo 12:00, lava B
Niina Ovaskainen, 87-87+kg, ryhmä 25, puntari klo 13:00, start klo 15:00, lava B

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Linkki MM kisojen striimiin

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Tee ennen tankoa omat lämmöt, avaavat / aktivoivat

SNATCH
*lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x3@barbell (~25min),
2@50% (20min),
2@60% (18min),
1@70% (15min),
1@75% (12min),
1@80% (9min),
1@85% (6min),
1@90% (3min),
LAVA: 3x1@95%-100+%

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CLEAN + JERK
*lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x2[1+1]@barbell (~23-25min),
1x2[1+1]@50% (20min),
1x2[1+1]@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
LAVA: 1+1@95%-100+%

tai

CLEAN + JERK
*lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti
2x2[1+1]@barbell (18min),
1x2[1+1]@50% (15min),
1x2[1+1]@60% (12min),
1+1@70% (9min),
1+1@80% (6min),
1+1@90% (3min),
LAVA: 1+1@95%-100+%

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Every 2minx5
6+6 db box step ups

lisää vime viikosta (deload)

Ei wodeja tänään. Tuomareita tarvitaan!! :)

10 kierrosta

3min erg
1min object carry
1min wall walks