30 - 40 minuuttia reipasta kävelyä.

Toukokuun Wodliiga

”Goblettihelvetti” parin kanssa

0-15 min

8 kierrosta

15/12 kaloria soutu
10 yleisliikettä soutimen yli

Suoritetaan, vuorotelleen niin, että yksi tekee kokonaisen kierroksen. Molemmille tulee 4 kierrosta ja yhteensä 8.

Jonka jälkeen:

Maksimi toistot synkro gobletkyykky kahvakuulalla 24/16kg

Skaalattu: 16/12kg ja 8 yleisliike
Alle 18 v: 16/12kg
50+: 16/12kg ja 8 yleisliike
Skaalattu 12/10kg

Floating Clean Pull + Power Clean

6 x ( 3 + 1 ) Start @ 70% Power clean & Building

Go Every 2:30

Partner WOD

60 Cal.
60 Wall Balls
60 Partner Situps (ball over box)

Run 600m (together)
60 Burpee Box Jump Overs
60 Partner Pushups

60 Cal.
60 Toes-to-bar
60 Burpee over Partner (plank)

Run 600m (together)
60 DB Snatches 22,5/15kg
60m Single Arm Overhead Walking Lunges
+
Max Cal. Until the clock hits 45min

2-4-6-8…
Box jump-overs (51/61 cm)
30m DB farmers carry (22,5/32 kg)
– Use two DBs.
– Step down from the box.

Scaled Wod
AMRAP 10:
2-4-6-8…
Box step-overs
30m DB farmers carry
– Use two DBs.
– Step down from the box.

• Hyppy - Sinkkuja - Sinkkuja + väliin aina yksi korkeampi hyppy - Sinkkuja->tupla->sinkkuja - Tuplien linkitys

3-4 rounds of:
6-8 Ring dips
12-15 Banded tricep pushdown
8-10 single arm seated dumbell Strict press

WARM-UP

3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH

Primer,
Snatch + Behind the neck snatch grip push press + Snatch balance. Build up to workset weights.

Worksets,
4 x 2 snatches @ 88%
Rest 2:00 min between sets

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CLEAN AND JERK

Primer:
Clean pull + Hang clean + Split jerk with 2s pause at catch.
Climb up to workset weight.

Worksets:
Hang clean & jerk,
5 x 1 @ 93%
Lift every 2:00 min.

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STRENGTH

Hatch, 7/1

Back squat,
5 @ 70%
5 @ 80%
2 @ 85%
3 @ 90%
1 @ 100%

Front squat,
5 @ 65%
4 @ 75%
4 @ 80%
4 @ 85%

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(OPTIONAL) BONUS

Push press,
4 x 4 @ RPE 8-9

Pull-ups,
3-4 x Max reps (Use bands if needed. Target rep range 8-12

Core:
3 Rounds of:
20 V-ups
30 Flutter kicks
20 Candle stick toe touches
Rest 1:00 min between rounds.

Rest day - what did you do?


Squat Clean Heavy Double
- 7-8 sets to build up

- NO tng

- add weight each set
- 2 mins rest btw heavy sets