WODs for Week 34

Maanantai 220816 

A.

Deadlift:
*Set 1 : 5 reps @ 75-80% 
*Set 2 : 3 reps @ 80-85%
*Set 3 : 1 rep @ 85-90%
*Set 4 : 5 reps @ 80-85%
*Set 5 : 3 reps @ 85-90%
*Set 6 : 1 rep @ 90+%
Rest 3 minutes between sets and use that time to practice skills on the rings : muscle-ups or low-ring muscle-up progressions.

B.

Three rounds for time of:
20/15 Calories of Rowing (or 400 Meter Run)
15 Box Jumps (60/50 cm)
15/10 Strict Handstand Push-Ups
Time cap: 12 minutes

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Tiistai 230816

A.

Six sets of:
Shoulder Press x 2 reps @ 20X1
Rest 2-3 minutes

B.

Complete as many rounds and reps as possible in 8 minutes of:
10 Pull-Ups
15 Thrusters (45/30 kg)
30 Double-Unders

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Keskiviikko 240816

A.

Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch x 1.1.1
(rest 5-7 seconds between singles)
Build in load over the course of the eight sets.

B.

Complete as many rounds and reps as possible in 7 minutes of:
7 Hang Snatches (60/40 kg : hang power snatch is ok too)
14 Toes to Bar

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Torstai 250816

Active Recovery Day

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Perjantai 260816

A.

Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 : Muscle-Ups x 3-8 reps
(or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111)
Station 2 : Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 3 : Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 4 : 45-60 seconds of Handstand Walking : use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B.

Against a 2-minute running clock, complete a total of six sets of the following:
Row 300/250 Meters
Push-Ups x Max Reps
Rest 2 minutes between sets.

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Lauantai 270816

BOX100 KES:KISAT 2016
Boxi varattu kilpailuja varten. Tervetuloa kisaamaan ja kannustamaan!

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Sunnuntai 280816

Recovery Day

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