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KAIKKI WODIT
WOD 16.5.2023
A1) jerk behind the neck 4x3x75%
B1) Split jerk 4x3x75%
C1) 3 rounds
5 pass throughs
10 alternating kettle bell snatches 24kg/16kg
10 alternating kettlbell squat cleans
10 ring dips
WOD 15.5.2023
- HS Against the wall 4x60s
- Partner assisted Ring MU or Ring Row Mu 5×4
- Partner WOD
15 min AMRAP with partner
20 alternating Wall balls 9kg/6kg
20m farmers carry, single kettlebell 32kg/24kg
10 synchro burpees
20 pull ups
20 floor press 60kg/40kg
WOD 13.5.2023
A1) Shoulder press 3x5x45kg/30kg
A2) Push press 3x10x45kg/30kg
A3) Push jerk 3xmax reps 45kg/30kg
A1-A3 done as super sets (no rest between movements) rest between sets
B1) 3 rounds for quality
3 bar Mus
10 pistol squats
10 natural leg extensions
10 sitting leg raises
WOD 12.5.2023
- HS Against the wall 3x60s
- Partner assisted Ring MU o r Ring Row Mu 4×4
- Partner WOD
10 rounds with partner YGIG
5 deadlifts 100kg’/75kg
14 push ups
22 DUs
400m row
WOD 11.5.2023
Speed Work, rest 2 min between rounds
A1) hang power clean 3x4x60%
A2) one leg box jumps 3x(4+4)
A3) banded push ups 3×6
A4) explosive v-ups
B1) 10 min AMRAP
HS Walk 10m
8 devils presses 2×22,5kg / 2x15kg
40 DU
WOD 10.5.2023
- Front Squats 5x5x75%
- 21-15-9
push press 50kg/30kg
kb swing 24kg/16kg
WOD 9.5.2023
PK 45 min
100 rope jumps
15 box step ups
30s HBH
30s AB
2000m machine
10 ring rows
10s hang at the top of the bar
10+10 Bulgarian squats
5+5 standing lever hip rotations
WOD 8.5.2023
Manantai 8.5.2023
A1) Weighted dip 3x5x50%
A2) ring push ups 3×8
A3) floor press 3×10
Do A1-A3 as a super set. Rest as needed after floor press
No rest between movements
B1) 10 min EMOM
10/8 cal row
10 sit ups
WOD 6.5.2023
A1) Split jerk 3×50%, 3×60%, 2x3x70%, 6x1x80%
B1) 15 min AMRAP
10 pull ups
15 cal airbike
20 sit ups
15 air squats
10 push ups
WOD 5.5.2023
- HS against the wall 3x60s
- partner assisted Ring Mus or Ring row MU 5×3
- Partner WOD YGIG
4 rounds For Time (with a Partner)
15 syncro T2B
30 alternating wall balls 9kg/6kg
15 plate hop burpees 20kg