WOD 12.4.2023

• Weighted dip 8x3x55%
• Row 50-40-30-20-10 cal

burpee 2-4-6-8-10

alternate movements

WOD 11.4.2023

A1) Split jerk 4×50%, 3×60%, 3×70%, 2×80%

B1) Push press 4x2x80%

C1) Stric HSPU 4×2

D1) 3 rounds

3 cleans 80kg/55kg

2 front squats 80kg/55kg

10 T2B

6 C2B

WOD 8.4.2023

Speed work, 2 min rest between rounds

A1) Side squats 3x(4+4) heavy

A2) High box jump 3×6

A3) takareiden koukistus maaten 3x(5+5)

A4) box squat 3x5x80%

B1) “DT”

5 rounds

12 deadlifts 70kg/50kg

9 hang power cleans 70kg/50kg

6 STOH 70kg/50kg

Time cap 12min

WOD 7.4.2023

• HS against the wall 3x48s
• Partner assisted ring Mus or Ring row MU 5×2
• Partner WOD YGIG

20 OHS 50kg/35kg

20 jerks behind the neck 50kg/35kg

20 squat cleans 50kg/35kg

800m row

20 Floor presses 50kg/35kg

20 front squats 50kg/35kg

20 deadlifts 50kg/35kg

800m row

WOD 6.4.2023

45 min PK

100 rope jumps

12 ring rows

30s plank

30s ATG

1500m machine

12 good mornings with barbell

30s hang

30s ABH

1500m machine

WOD 5.4.2023

• Back squat 5×60%, 5×70%, 2x5x75%
• Front squat 5×65%, 5×70%, 5×75%
• 4 rounds for time

10 kb snatches, alternating 24kg/16kg

10 push ups

5 deadlifts 100kg/75kg

10 T2B

WOD 4.4.2023

• Weighted dip 10x3x50%,
• 3x400m with 2 min rest

WOD 3.4.2023

A1) Split jerk 4×60%, 3x4x70%

A2) Push press  4x3x75%

B1) Strict HSPU 3×2

C1) 10 min AMRAP
40 Dus

10 pull ups

20 steps walking lunges

WOD 1.4.2023

• Weighted dip 3×50%, 4x3x60%
• Row 3000m try to go under 12min /15min

WOD 31.3.2023

A1) Split jerk behind the neck 4×60%, 3x4x70%

A2) Push press  4x3x70%

B1) Strict HSPU 5×1

C1) 21-15-9

Back squat 60kg/40kg

T2B