WOD 18.3.2023

Speed work, 2 min rest between rounds

A1) explosive back squat 3x5x50%-60%

A2) Bulgarian knee to chest jump 3x(5+5)

A3) Hamstring curls on the floor 3×6

A4) push press 3x5x60%

B1) 5 rounds to find max weight in complex

Clean + hang squat clean + front squat +s jerk + back squat

WOD 17.3.2023

• Kick up to hand stand 4x(4+45s)
• partner assisted ring MU or ring row MU, feet on a box 3×2
• Partners perform 4 alternating rounds

Partner A performs:

12 deadlifts 100kg/70kg

12 burpee box oveers 60cm/50cm

Partner B performs 4 alternating rounds of

12 kb swings 32kg/24kg

12 pull ups

partners wait until both partners complete the round, then swap exercises for 4 full rounds of each exercise.

WOD 16.3.2023

• Back squat 5×60%, 5×65%, 5×70%, 5×75%
• Front squat 5×60%, 5×65%, 2x5x70%,
• “Dippi palaveri”

Ring dips for total weight

10! (10-9-8-7-6-5-4-3-2-1)

Start with body weight and add 5kg / 2,5kg every round

Scaling bench press or floor press Start with 50% and add 5kg every round

WOD 15.3.2023

45 min PK

200 rope jumps

1000m machine

30 s hang from the bar

30s plank

1000m machine

30+30s side plank

10 tempo side squats 5s down 5 s up, alternating

20 light kb swings

10 ring rows

WOD 14.3.2023

• Weighted dip 4x3x70%
• 500m row ME

2 min rest

50 cal row for time

WOD 13.3.2023

• Shoulder press 1RM 3-3-2-2-1-1-1
• Strict HSPU 3×1
• 10 min AMRAP

15 cal soutu

10 leukaa

10 punnerrusta

10m DB OH lunge 22,5kg/15kg

WOD 11.3.2023

• Weighted dip 5×40%, 4×50%, 3×60%, 2×70%, 1×80%
• 12 min AMRAP

10 wall balls 9kg/6kg

3+3 TGU 24kg/16kg

10 box jump overs 60cm/50cm

20 DU

5 deadlifts 120kg/90 kg

WOD 10.3.2023

• Shoulder press 3x1x95%
• Strict HSPU / Deficit HSPU 4×2
• 16 min EMOM

1 min Max cal row drag 10 / 8

1 min OFF

WOD 9.3.2023

Speed work, 2 min rest between rounds

A1) Bulgarian split squat 3x(6+6), heavy

A2) burpee box jump + drop jump 3×3(1+1)

A3) Power wheel roll outs 3×6

A4) push up drops 3×3

1. B) 3 rounds for quality

3 pass throughs with 5s L-sit hold

6 ring dips

5 strict T2B

10 side squats with a barbell

WOD 8.3.2023

1) kick up to handstand + HS hold 4x(3+30s)

2) partner assisted ring Mu or ring row MU 5×5

3) Partner WOD YGIG

“BUDDY 6”

6 rounds for time with partner

10 strict pull ups

20 back squats 60kg/40kg

30 cal air bike or rower