WOD 11.10.2022

• Squat Snatch 8x2x70%
• 12 min EMOM

Clean and jerk (3+3)x60% 1RM

WOD 10.10.2022

• Push press 3x3x85%
• Row Progression

20 min 60-70% HR MAX (vauhti kestävyys)

WOD 8.10.2022

• push press 3x5x80%
• Row progression

15 min PK1

15 min PK2

500m all out

WOD 7.10.2022

• Weighted pull ups 3x4x40%
• 3 rounds for quality

6 ring dips

10 s L-sit

5 strict C2B

20 russian twists 20kg

20+20 side crunches

15s Hand stand

WOD 6.10.2022

45 min PK

3000m jog

50 cal row

30 s hang

30 s plank

10 box step overs 60cm/50cm

100 rope jumps

WOD 5.10.2022

• Clean and jerk 3x(1+1)x60%, 6x(1+1)x75%
• 8 min ARMRAP

10 T2B

10 pull ups

10+10 kb jerks 24kg/16kg

WOD 4.10.2022

• Tempo back squat 4x4x40% 5s down/ 5s up
• 3 rounds for time

50 DUs

5 HSPUs

5 burpee box overs 60cm/50cm

300m run

WOD 3.10.2022

• Squat Snatch 8x2x70%
• 14 min EMOM

1. 5 deadlifts 140kg/100kg
2. 8 push ups

WOD 3.11.2022

• 45 min PK

600m jog

10 cal airbike

12 wall ball squat cleans

10m lunges

30s HBH

30s ABH

30+30s side plank

800m row

WOD 1.10.2022

• Squat Snatch 8x3x65%
• 20 min time to go as heavy as possible in complex

2 cleans

2 front squats

1 jerk

2 back squats