WODs for Week 26 

Maanantai 270616

A.

Back Squat
*Set 1 : 5 reps @ 65%
*Set 2 : 4 reps @ 75%
*Set 3 : 3 reps @ 85%
*Set 4 : 2 reps @ 90%
*Set 5 : 1 rep @ 95%
*Set 6 : 1 rep @ 101+%
OPTIONAL : 1 rep @ 103-105%
Rest 2-3 minutes between sets

B.

Complete rounds of 21, 15 and 9 reps of:
60/40 kg Front Squat
Toes to Bar

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Tiistai 280616

A.

Four sets of:
Romanian Deadlift x 6 reps @ 4011
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
Rest 30 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 30 seconds

B.

Complete as many rounds and reps as possible in 8 minutes of:
12 Russian Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

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Keskiviikko 290616

A.

Every 2 minutes, for 20 minutes (10 sets):
Split Jerk x 1 rep
Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95
Goal is to establish perfect footwork and mechanics.

B.

Complete as many rounds and reps as possible in 12 minutes of:
6 Ground to Overhead (60/40 kg)
9 Strict Handstand Push-Ups
12 Ring Dips

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Torstai 300616

Active Recovery Day

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Perjantai 010716

In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of:
10 Kettlebell Ground to Overhead
10 Chest-to-Bar Pull-Ups
200 Meter Sprint

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Lauantai 020716

A.

Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don:t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
45-60 seconds of L-Sit or L-Sit Progression with Boxes

B.

Every 3 minutes, for 15 minutes (5 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (60/50 cm)
Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

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Sunnuntai 030716

Recovery Day

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