Julkaistu:

La 17.4

Omatoimi WOD

Lämmittely 10min

Prep. 5min
a) 5x e3m

  • 5-8x FS @65-90% 1RM

b) 12x e1,5m

  1. 6-12 Dips
  2. 6-12 Strict pull ups
  3. 6-12 Shoulder press @60% 1RM
  4. 6-12 Pendlay row @same bar

Omatoimi WOD equipment free

Lämmittely 10min

Prep. 5min
a) 5x e3m

  • 2x 5-8 pistol squats (use progressions to find a challenging 5 rep / leg)

progressions:
1. Bulgarian split squat
2. Shrimp squat
3. Elevated single leg squat
4. Pistol squat
5. Tempo pistol squat (e.g. 32×1)

b) 12x e1,5m

  1. 6-12 Dips (between chairs or hands on chair legs on floor)
  2. 6-12 Prone floor pull forward, https://www.youtube.com/watch?v=UnUWxwgn4BQ
  3. 6-12 strict HSPU / pike push up / legs elevated pike
  4. 6-12 Reverse elbow push up / table inverted row

    (scaling: against wall, butt on floor, heels on floor)
    https://www.youtube.com/watch?v=EIFEKZe4Wm8