WOD 28.5.2022

1a) Back squat 4x1x90%

1b) Knees to chest jumps 4×6

5 rounds

300m run

10 pull ups

10 T2B

WOD 27.5.2022

1a) Weighted ring dips 4x2x60%

1b) jumping push ups 4×6

For time

30 deadlifts 70kg/50kg

50 DUs

20 back squats 70kg/50kg

40 cal row

10 STOH 70kg/50kg

30 cal airbike

WOD 26.5.2022

TÄNÄÄN EI OHJATTUJA TREENEJÄ!!!

45 minPK

600m row

30s +30s side plank

20 russian twist

100 rope jumps

3+3 TGUs light KB

30 ABR

600m jog

20 light kb swings

600m bike

WOD 25.5.2022

• deadlift 4x5x75%
• sumo deadlift 4x3x50% (explosive)
• 12 min AMRAP

15 cal row

10 T2B

10 kb swings 32kg/20kg

8 ring dips

WOD 24.5.2022

• HS+HS walk 4x15s + 10m
• 3 rounds for quality and speed

6 front squats at 60% of 1RM

6 one leg lateral jumps over box (luistelu hyppy)

6 floor presses with60% of 1RM

10 fast push ups

2 min rest

WOD 23.5.2022

• Clean and Jerk 10 x (2+1)x 65%
• ”Jackie”

1000m row

50 thrusters 20kg/15kg

30 pull ups

WOD 21.5.2022

• Clean and Jerk 10 x (2+1)x 60%
• For time:

”Grettel”

10 rounds:
3 clean & jerk @60/40
3 bar over burbee

WOD 20.5.2022

45 minPK

600m jog

100 rope jumps

30 s HBH

30 s ABH

20m bear crawl

10 sit ups

20 light kb swings

600m bike

5+5m kylkimyyry

WOD 19.5.2022

• Back squat 4x2x85%
• High box jump, start from squat 4×3

Dumbbell 2×22,5kg / 2x 15kg

500m row

20 dumbbell push ups

500m row

20 dumbbell shoulder press

500m row

20 dumbbell push press

WOD 18.5.2022

1a) Weighted ring dips 3x2x60%

1b) push ups 3×10 as fast as possible

• 7 min EMOM

8 thusters 45kg/30kg