SEURAAVA ON-RAMP 30.5 - 17.6.2016 - ILMOITTAUDU !

 7. - 8.5 Sali suljettu IDO-portal seminaarin johdosta.

WODs for Week 21

Maanantai 230516

A.

Four sets of:
Single-Arm Kettlebell Bench Press x 8 reps each @ 2012
Rest 2 minutes

B.

Three sets of:
60 seconds of Max Reps Strict Supinated-Grip Pull-Ups
Rest 60 seconds
60 seconds of Hollow Hold or Rocks
Rest 60 seconds
60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold
Rest 60 seconds

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Tiistai 240516

A.

Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3011
Rest 45 seconds between legs, 45 before moving on
Pronated-Grip Strict Pull-Ups x 5 reps @ 21X0
Rest 45 seconds

B.

For time:
75 Double Unders
50 Wall Ball Shots (20/14 lbs)
25 Burpees
50 Wall Balls (20/14 lbs)
75 Double Unders

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Keskiviikko 250516

A.

Every 90 seconds, for 12 minutes (8 sets):
4-Stop Halting Clean Deadlift + Hang Clean
(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)
Build over the course of the eight sets.

B.

Complete as many rounds and reps as possible in 10 minutes of:
1 Power Clean (90/60 kg)
1 Front Squat (90/60 kg)
1 Shoulder to Overhead (90/60 kg)
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
…and so on.

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Torstai 260516

Active Recovery Day

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Perjantai 270516

A.

Two sets of:
Jerk Footwork Drills x 10 perfect reps

B.

Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep
Keep all five sets between 75-90%

C.

Complete as many rounds and reps as possible in 8 minutes of:
10 Shoulder to Overhead (60/40 kg)
50 Double Unders

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Lauantai 280516

A.

Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
Rest 2 minutes between sets.

B.

“Helen”
Three rounds for time:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

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Sunnuntai 290516

Recovery Day

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