WOD 4.1.2023

Speed work

1A) Box squat 3x5x60%, explosive

1B) Bulgarian single leg hop 3x(6+6)

1C) skater jump 3×10

2) “Mattis Cluster” Deadlifts

Use 83% of your 1RM

5 rounds 2 reps with 30s rest

rest 5 min

5 rounds 1 rep, with 30s rest

WOD 3.1.2023

• HS progression
• Wrist warm up
• shoulder warm up
• HS against the wall 3x36s, perfect hand stand position is your goal, keep your toe nails and nose on the wall, nothing else.
• Partner WOD YGIG

Partner Baseline

1000m row

80 air squats

60 sit ups

40 push ups

20 pull ups

Rules, you both need to row 500m and rest of the movements must be done alternating.

When you do pull ups both have to hang on the bar for the reps to count.

WOD 2.1.2023

• Back squat 6×65%,6×75%,2x6x80%
• Front squat 5×60%,5×65%, 2x5x70%
• 8 min EMOM

10 floor press 60kg/40kg

WOD 31.12.2022

“Zeus”

3 Rounds For Time
30 Wall Ball Shots
30 Sumo Deadlift High-Pull (35/25 kg)
30 Box Jump
30 Push Press (35/25 kg)
30 cal row
30 Push-Ups
10 Back Squat (Bodyweight)

WOD 30.12.2022

• Shoulder press 5x1x80%
• Negative HSPU 3×3(10s down)
• 4 km row PK2

WOD 29.12.2022

45 min PK

100 rope jumps

30s HBH

1000m row

30s ABH

12 ring rows

30s support on rings / ring push up

20 lunges

15s+15s plank + plank half way of pus up

20 light kb swings

WOD 28.12.2022

• Weighted pull ups 5x4x50%
• 10 min AMRAP

6 hang power cleans 60kg/45kg

6 STOH 60kg/45kg

12 cal row

WOD 27.12.2022

• Hang squat clean 8x1x75%
• 3 rounds for time

10 ring dips

20 v-ups

10 pistol squats alternating

10 box jump overs 60cm/50cm

WOD 23.12.2022

Tänään on WODIT vain klo 12 ja 16.

”Onkos täällä tuhmia lapsia?”

Buy in 10 weighted pull ups 15kg/10 kg

5 rounds

10 power wheel roll outs

10 bicep curls with a bar

10 burpee box overs 60cm/50cm

10 cal Air bike / 10 cal mussukka,

10 STOH 50kg/35kg

WOD 22.12.2022

45 min PK

1000 m machine

100 rope jumps

20 walking lunges

50 m farmers carry with one kettle bell

30 s HBH

30 s ABH

30 s + 30 s Side plank

10 ring rows