WOD 28.6.2022

• hang snatch + snatch balance 8x(2+2)x60%
• 6 rounds

2 deadlifts 160kg/120kg

10m HS-walk

WOD 27.6.2022

1a) Front squat 4x3x85%

1b) Skater jumps 4×6

2) 10 min ARMAP

10 wall balls 9kg/6kg

10 hang power cleans 60kg/45kg

30 DU

10 T2B

1 rope climb

WOD 18.6.2022

• HS+HS walk 5x15s + 10m
• 3 rounds for quality and speed

tall clean 3x5x40%

6 + 6 one leg box jumps

8 fast T2B

10 fast push ups

WOD 17.6.2022

• Snatch balance 10x3x60% of Snatch 1RM
• 6 rounds for load

3 cleans

2 front squats

1 STOH

WOD 16.6.2022

45 min PK or one round

2 km jog ( teollisuustien ja merituulentie risteykseen ja takaisin)

3 km row

3 km bike

WOD 15.6.2022

1a) front squat 4x5x80%

1b) 6 knees to chest jumps

2) 10 floor press 70kg/50kg

10 strict pull ups

10 ring dips

10 C2B

10 push ups

10 pull ups

WOD 14.6.2022

1A) Weighted ring dips 4x2x70%

1B) Straight leg spider man push ups 3×4

2) 3 rounds

50 DU

10 box jump overs 60cm/50cm

10 burpees

WOD 13.6.2022

• deadlift 4x5x80%
• straight leg deadlift 4x8x40% of deadlift 1RM, explosive

12 min AMRAP

15 cal row

10 STOH 50kg/35kg

8 T2B

WOD 11.6.2022

• deadlift 4x1x85%
• straight leg deadlift 4x5x40% of deadlift 1RM, explosive
• “BAD KARMA”

50-40-30-20-10

barbell curl 20kg/15kg

10-20-30-40-50

kb swing 24kg/16kg

WOD 10.6.2022

• HS+HS walk 5x15s + 10m
• 3 rounds for quality and speed

3+3 hang snatch pull + hang snatch 60%

10m + 10 m one leg jumps ( try to use as few jumps as possible)

8 fast kipping pull ups

6 jumps with barbell (back)