WOD 9.7.2022

• TÄNÄÄN EI OLE OHJATTUJA HARJOITUKSIA!!!!
• deadlift 3x5x85%
• EMOM until 150 wall balls

1. 14 burpees
2. 14 dumbbell cleans 22,5kg/15kg
3. wall balls 9kg/6kg
4. rest

WOD 8.7.2022

• 5×40 shoulder taps
• 5 complexes of 3 cleans + 3 jerks + 3 front squats
• 21-15-9

air bike cal

floor press 60kg/40kg

WOD 7.7.2022

45 min PK

30s ABR

20s Hang on halfway of pull up

30 s + 30 s bottom of side squat

600m jog

600m machine

20 box step overs

20 sit ups

WOD 6.7.2022

• hang snatch + snatch balance 8x(2+2)x65%
• 6 rounds

3 STOH 100kg/75kg

300m run

WOD 5.7.2022

1a) Front squat 4x1x90%

1b) Bulgarian knee to chest jump 4x(4+4)

2) 12 min AMRAP

40 DUs

12 cal row

12 push press 50kg/35kg

12 dumbbell curls 2x15kg/2x10kg

WOD 4.7.2022

1A) Weighted ring dips 4x2x75%

1B) Side to side push ups 4×6

2) 3 rounds

12 C2B

8 back squats 100kg/ 75kg

WOD 2.7.2022

1A) Weighted ring dips 3x2x75%

1B) Side to side push ups 3×6

2) 5-4-3-2-1 rope climb

10-15-20-25-30 cal air bike

WOD 1.7.2022

• deadlift 4x1x90%
• straight leg deadlift 4x6x45% of deadlift 1RM, explosive

20 min EMOM

1. 12 pistol squats
2. 12 burpees
3. 12 box jump overs 60cm/50cm
4. 12 dumbbell thrusters 2×22,5kg / 2x15kg
5. 30 hollow rocks

WOD 30.6.2022

45 min PK

30s+30s one arm plank

20s + 20s one arm hang

30 s + 30 s bottom of pistol squat

600m jog

600m machine

20 box step ups

100 rope jumps

WOD 29.6.2022

• 4×40 shoulder taps
• 5 complexes 1 deadlift + 1 hang clean + 2 front squats + 2 jerks
• 21-15-9

kb swing 24kg/16kg

DU

burpee