Ke 25.8

a) For 20 minutes, 7-10 rounds

  • 2-3 C+J

Find challenging working weight

b) 3x e3m

  • 5-4-3 FS @75-95% FS 1RM

 

 

Ti 24.8

a) 5 rounds

  • 400m run
  • rest for 1,5 minutes

2 warm up / easy runs, 3 cooper goal pace runs

b) 15x EMOM

  1. Strict Pull ups
  2. Shoulder press
  3. Rest

 

 

Ma 23.8

a) For 20 minutes, 7-10 rounds

  • 2-3 Snatch

Find challenging working weight

b) 3x e3m

  • 5-8 DL @70-85% DL 1RM

 

 

Su 22.8

Lepo

 

 

La 21.8

Lepo

 

 

Pe 20.8

Bileet!

Ei ohjattua WODia.

 

 

To 19.8

a) For 15 minutes, 7-10 rounds

  • 2-3 Snatch

Focus on technique, deload

b) 5x e2,5m

  • 5-8 DL @50-60% DL 1RM

Focus on technique, easy weight, deload
slowly on the way down, no dropping

 

 

Ke 18.8

ulkoWOD boksilla

a) 5x e2m

  • Short reactive sprints from different positions (10-15m)

b) 5x e1,5m

  • Run 50m down hill

”Rullaa” easy effort

c) 16x EMOM

  1. 6-8 Shoulder press
  2. 6-8 Bent over row
  3. 6-8 C+J
  4. rest

Easy to moderate weight barbell, no dropping outside the box

 

 

Ti 17.8

a) Skill 15min

  • HSW / Wall walk

Open 21.1 intervals, 3 rounds of (AFAP):

  • 3-8 Wall walks
  • 30-80 DU

Rest 3 min between rounds

 

 

Ma 16.8

a) 6x e2,5m

  • 3-5-7 BS @50% 1RM
  • 3-5-7 BS @65% 1RM

Focus on technique

b) 5x e2,5m

  • 4-6 (weighted) pull ups (30-60% 1RM)

2 warm up sets, 3 easy to moderate sets with focus on technique

 

 

Su 15.8

Lepo

 

 

La 14.8

Lepo

 

 

Pe 13.8

a) For 20 minutes, 7-10 rounds

  • 1-2 C+J

Work with challenging weight

b) 3x e3m

  • 1-3-5 FS @85% FS 1RM

 

 

To 12.8

a) 5 rounds

  • 400m run
  • rest for 2 minutes

1 warm up / easy runs, 4 cooper goal pace runs

b) 16x EMOM

  1. 6-8 Shoulder press
  2. 6-10 Bent over row
  3. 20-30 lateral jumps over bar
  4. rest

Moderate to heavy barbell, no dropping outside the box

 

 

Ke 11.8

BS waves, 6x e3m

  1. 3 BS @75% 1RM
  2. 5 BS @75% 1RM
  3. 7 BS @75% 1RM
  4. 1 BS @90% 1RM
  5. 3 BS @90% 1RM
  6. 5 BS @90% 1RM

 

 

Ti 10.8

a) Skill 15min

  • pistol squats

b) Mary intervals, 3 rounds of (AFAP):

  • 5 HSPU
  • 10 pistols
  • 15 PU

Rest 3 min between rounds

 

 

Ma 9.8

a) For 20 minutes, 7-10 rounds

  • 2-3 Snatch

Work with challenging weight

b) 3x e3m

  • 5-8 DL @60-80% DL 1RM

Easy to moderate weight, slowly on the way down, no dropping

 

 

Su 8.8

Lepo

 

 

La 7.8

Lepo

 

 

Pe 6.8

6x e3m

  1. 3 BS @70% 1RM
  2. 5 BS @70% 1RM
  3. 7 BS @70% 1RM
  4. 1 BS @85% 1RM
  5. 3 BS @85% 1RM
  6. 5 BS @85% 1RM