WOD 8.3.2022

• Weighted pull ups/Strict pull ups 4x6x40% 1RM
• 20 min EMOM

odd 5 sumo deadlifts 120kg/80kg

even 5 devils press 2×22,5kg/2x15kg

WOD 7.3.2022

• Front Squat 4x5x80%
• 8 min AMRAP

10 cal soutu

10 punnerrusta

15 kyykkyä

WOD 5.3.2022

• Front Squat 5x1x85%
• 4 rounds for time

5 burpee pull ups

5 burpee box overs 60cm/50cm

5 burpees

5 dumbbell thrusters 2×22,5kg/ 2x 15kg

10 wall balls 9kg/6kg

WOD 4.3.2022

• Squat clean 10x3x60%
• 30 min PK

100 rope jumps

30 + 30 s side plank

30 + 30 s one arm plank

600m row

20 light kb swings

20 walking lunges

1000m bike

WOD 3.3.2022

• HS-walk 4x15m or Shoulder taps 4×40 or work on your HS-walk for 15 min
• The goal is to go UB

30 back squats 70kg/55kg

25 Pull ups

20 ring push ups

30 v-ups

WOD 2.3.2022

• Squat snatch 10x3x60%
• 10 min AMRAP

8 Floor presses 60kg/40kg

10 T2B

20 air squats

WOD 1.3.2022

• Push press 3x1x95%
• For time

20 cal row

50 Dus

20 cal Airbike

50 Dus

20 burpees

50 DUs

WOD 28.2.2022

• Front Squat 5x3x80%%
• 5 rounds

3 bar MUS

10 v-ups

10 box jumps 60cm/50cm

10 push ups

WOD 26.2.2022

• Weighted pull ups/Strict pull ups 5x8x30% 1RM
• 21-15-9

wall ball 9kg/6kg

barbell curls 20kg/15kg

T2B

WOD 25.2.2022

• Front Squat 5x3x80%%
• 5 rounds

3 bar MUS

10 v-ups

10 box jumps 60cm/50cm

10 push ups