To 29.7

ulko WOD (Varpasaaressa)

For time:

Buy in: 1 km run

4 rounds, 40-30-20-10 (don’t go all out)

  • swim (same length at the start of every round)
  • alternating lunges
  • push-ups
  • sit ups

Buy out: 1 km run

Tc: 30min

tai

omatoimi WOD boksilla

For time:

Buy in: 800 m run

4 rounds, 40-30-20-10 (don’t go all out)

  • row 500 m (same length at the start of every round)
  • alternating lunges
  • push-ups
  • sit ups

Buy out: 800 m run

Tc: 30min

 


 

Ke 28.7

a) For 20 minutes, 7-10 rounds

  • 2-3 C+J

Find challenging working weight

b) 3x e3m

  • 5 FS @60-80% FS 1RM

 


 

Ti 27.7

a) Skill 15min

  • HSPU

b) 3 rounds AFAP of:

  • 15 DL (115/70kg)
  • 15 HSPU

Rest 3 min between rounds

 


 

Ma 26.7

Find BS 1 RM

 


 

Su 25.7

Lepo

 


 

La 24.7

Lepo

 


 

Pe 23.7

a) For 20 minutes, 9-12 rounds

  • 2-3 C+J

Focus on technique, easy weight, deload

b) 3x e3m

  • 3-4-5 FS @60% FS 1RM

Focus on technique, deload

 


 

To 22.7

a) 5x e2m

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

b) 5x e1,5m

  • Run 50m down hill

”Rullaa” easy effort

c) 12x EMOM

  1. 2×6 KB press
  2. 12 sumo DL high pull @KB
  3. 2×6 Bent over row @KB

Moderate to heavy KB

 


 

Ke 21.7

a) 6x e2,5m

  • 2-4-6 BS @50% 1RM
  • 2-4-6 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

 


 

Ti 20.7

a) Skill 20min

  • RMU

b) 5x e2,5m

  • 4-6 Shoulder press (30-60% 1RM)

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