Tulemme jatkossa julkaisemaan viikon WODeihin liittyviä tekniikkavideoita. Tsekkaa vinkit treenejä varten:
Monday
Press 3×5
Push press 3×5
(climbing)
Metcon:
amrap 10
7 strict pull ups*
8 push press 50/30kg
9 burpees
* go strict as long as possible, then change to kipping pull ups
Tuesday
Low bar back squat 5×3
(climbing)
Hamstring lifts 3×10
Metcon:
5 rounds for time
20 DU
15 wallballs
15 KBS 24/16kg
(emom stop and do 5 box jumps)
Wednesday
Clean 5RM (heaviest possible 5 rep, no touch and go, quick recover)
Clean pulls 3×100%, 3×105%, 3×110% of 1rm Clean
Metcon:
20-15-10
hang power cleans (60/40kg)
burpee over bar
Thursday
Olympic weightlifting: Overhead squat / Mobility&Movement
Friday
Strict pull ups 3xME (rest 90s) or 5×3 negatives
Metcon:
“Karjalan Kovin Event 5”
5 rounds for time:
50 DU
5 deadlifts (150/100kg*)
10 boxjumps
*scale to 85% of 1RM
Saturday
TEAM WOD