WOD 2.8.2022

• Squat snatch + snatch balance 8x(2+2)x65%
• 4 rounds

weight 60kg/40kg

8 floor presses

8 hang power cleans

8 STOH

8 Back squats

WOD 1.8.2022

• Etukyykky 1RM 3-3-2-2-1-1-1-1
• 10 min AMRAP

10 punnerrusta

10 T2B

10 cal soutu

10 kk-tempausta vuorokäsin 24kg/16kg

WOD 30.7.2022

1a) front squat 3x1x95%

1b) single leg box jump 3x(4+4)

2) 3 rounds

5 weighted pull ups 10kg/5kg

5 weighted dips 10kg/5kg

10 back squats 100kg/75kg

3 jerks 100kg/75kg

WOD 29.7.2022

1A) Weighted ring dips 3x2x80%

1B) Spider man push ups 3×8

2) 4 rounds

3 bar Mus

6 OHS 60kg/40kg

10 KB swings 32kg/20kg

6 floorpresses 60kg/40kg

WOD 28.7.2022

45 min PK

500m row

100 rope jumps

20s+20s single arm hang

30s ABH

30s HBH

900m jog

WOD 27.7.2022

• Test deadlift 1RM 3-3-2-2-1-1-1-1
• 300m row

20 ring dips

300m run

20 box over jumps 60cm/50cm

30 cal air bike

5 rope climbs

WOD 26.7.2022

• Wall climbs 5×3
• Clean and jerk 5x(2+2)x70%
• 12 min AMRAP

12 burpees

300m run

12 pistol squats alternating

40 DUs

WOD 25.7.2022

• Snatch pull + squat snatch 8x(2+2)x60%
• 21-15-9

push ups

front squats 70kg/50kg

WOD 23.7.2022

• hang snatch + snatch balance + OHS 8x(1+1+1)x70%
• 20 min AMRAP

15 wall balls 9kg/6kg

15 kb swings 24kg/16kg

15 air squats

15 db snatches 22,5kg/15kg alternating

15 cal air bike

WOD 22.7.2022

1a) Front Squat 3x3x90%

1b) single leg stand up jump 3x(4+4)

2) 3 rounds for quality

5 strict T2B

5 strict ring dips with support on top

10 s L-sit

15 s hand stand

3 dragon flags