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

WOD 4.5.2023

Speed work, rest 2 min between rounds

A1) box squat 3x5x80%, explosive

A2) sivuhyppy + pomppu 3×6

A3)kumppari punnerus 3×5

A4) wall ball pomputus 3×10

B1) 4 rounds for time

6 HSPU

10 dead lifts 100kg/75kg

10 db rack box step overs 22,5kg, 60cm/ 15kg, 50cm

WOD 3.5.2023

45 min PK

1000m machine

30s hang

10+10 pallof press

20 light kb swings

20 steps lunges

1000m machine

100 rope jumps

3+3 light TGU

1 min in the bottom of squat

WOD 2.5.2023

A1) Front Squats 5x1x80%

B1) 5 min EMOM, 3 squat cleans 80kg/55kg

1 min rest

3 rounds for time

8 ring dips

8 C2B

8 burpees

WOD 29.4.2023

A1) Weighted dip 3x5x50%

A2) Push ups 3×8

A3) DB shoulder press 3×10

No rest between movements

B1) 500m row all out

WOD 28.4.2023

A1) Tall jerk 3x5x20kg/15kg

B1) Split jerk 5x2x75%

C1) Strict HSPU 3×3

D1) 10 min EMOM

5 clean and jerks 70kg/50kg

WOD 27.4.2023

• HS against the wall 3x60s
• partner assisted Ring Mus or Ring row MU 4×3
• Partner WOD YGIG

For Time (with a Partner)

12 rounds

20 DU

10 bar facing burpees

5 OHS 45kg/30kg

WOD 26.4.2023

Speed work, rest 2min between rounds

A1) hang power clean 3x4x65%

A2) skater jumps + box jump 3×3 (2+1)

A3) push up drops 3×4

A4) squat jumps with wall ball 3×4

B1) 4 rounds for time and quality

4 burpee box overs 60cm/50cm

2 bar Mus

4 T2B

WOD 25.4.2023

45 min PK

2000m machine

20 light kb swings

100 rope jumps

30s hang

30 s ABH

30+30s side plank

Windmill with light kb 10+10

100 rope jumps

2000m machine