WODs for Week 39

Maanantai 260916

A.

Four sets of:
Back Squat x 6-8 reps @ 30X1
(challenge yourself, if you achieve 8 reps, you must increase the weight)
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds

B.

Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Alternating Reverse Lunges with KBs or DBs
30 Double-Unders

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Tiistai 270916

A.

Every 3 minutes, for 18 minutes (6 sets), of
Push Press:
*Set 1 : 5 reps
*Set 2 : 3 reps
*Sets 3-6 : 1 rep
The goal is to build to today's 1-RM Push Press.

B.

Three rounds for time of:
10 Strict Handstand Push-Ups
20 Pull-Ups
Run 300 Meters

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Keskiviikko 280916

A.

Every 3 minutes, for 18 minutes (6 sets):
Clean x 1.1.1.1
(rest 10 seconds between each single)

B.

Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/14 lbs)
20 Kettlebell Swings (32/24 kg)
Rest 3 minutes

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Torstai 290916

Active Recovery Day

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Perjantai 300916

Every 10 minutes, for 40 minutes (4 sets), perform the following for times:
500 Meter Row
400 Meter Run
50/40 Push-Ups

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Lauantai 011016

A.

Take 10-15 minutes to practice Jerk Footwork and Jerk Technique Drills

B.

In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of:
9 Burpee Box Jump-Overs (60/50 cm)
9 Front Squats (70/45 kg)

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Sunnuntai 021016

Recovery Day

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