La 31.7

Lepo

 

 

Pe 30.7

a) For 20 minutes, 7-10 rounds

  • 2-3 Snatch

Find challenging working weight

b) 3x e3m

  • 3-5 weighted pull ups @60-80% 1RM

 

 

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

 

 

Ma 19.7

a) For 15 minutes, 7-10 rounds

  • 2-3 Snatch

Focus on technique, deload

b) 5x e2,5m

  • 5-8 DL @60% DL 1RM

Focus on technique, easy weight, deload

 

 

Su 18.7

Lepo

 

 

La 17.7

Lepo

 

 

Pe 16.7

OmatoimiWOD (Karjalan kovin viikonloppu)

Lämmittely 15-20min (yleislämpö+spesifilämpö C+J+mob.)

a) For 20 minutes, 7-10 rounds

  • 1 Clean pull
  • 1 Hang clean
  • 1 Jerk drive
  • 1 Split jerk

Find challenging working weight

b) For 10 minutes, 3 rounds

  • C+J

Work with challenging weight

 

 

To 15.7

Karhun reidet

  • 10 x takakyykky 100/60kg
  • 50 x etuheilautus 32/24kg
  • 20 x etukyykky 80/40kg
  • 40 x boksihyppy 50cm
  • 30 x ohs 60/30kg
  • 30 x ttb

 

 

Ke 14.7

a) Skill 15min

  • DU

b) 2 batteries, 9 minutes per battery, rest and clean 2-3min between

A) Battery, 9x EMOM

  1. 10-20 seated press @bar
  2. 3-6 Straight arm slam balls
  3. 12-20 HS shoulder taps (plank/legs on box/on wall)

B) Battery, 9x EMOM

  1. 10-20 Back extensions
  2. 4-6 windmill L @KB
  3. 4-6 windmill R @KB

Focus on quality, easy pace, easy weight

 

 

Ti 13.7

a) For 20 minutes, 7-10 rounds

  • 3-3-(3)-2-2-(2)-1-1-1-(1) Snatch

Work with challenging weight

b) 3x e3m

  • 3-2-1 Snatch pull @90-125% Snatch 1RM

 

 

Ma 12.7

a) 5x e2m Short reactive sprints from different positions (10-15m)

b) 20x EMOM

1. Jumping jacks
2. Skater jumps
3. Push ups
4. GTOH @plate
5. Easy run
6. Half moon @plate
7. Tricep curl @plate
8. OH Lunge walk @plate
9. Burpee to target (plate)
10. Dead bug @plate

Work for 30-40s / rest for 20-30s. Easy effort.