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KAIKKI WODIT
WOD 2.2.2022
- Weighted pull ups 3x8x30% 1RM
- 30 min PK
600m row
30 lunges
10+10 s singel arm hang
30s HBH
30s ABH
1000m bike
150 rope jumps
Muscle and power 2.2.2022
1a) Back squat 5x1x85%
1b) weighted dip 5×3
2a) kyykky 3×20
2b) side squats 3×20 alternating
2c) back squat 3x15x30-50%, choose a weight that you can go unbroken
The aim is to do 2a-2c with no rest between sets, all sets must go unbroken.
Rest as needed between rounds
WOD 1.2.2022
- Front squat 5x3x75%
- 10 min AMRAP
10 single arm DB STOH 22,5kg/15kg
10 DB box overs 60cm/50vm
40 DUs
WOD 31.1.2022
- Clean 8x3x65%
- 3 rounds for time
1 rope climb
8 ring dips
10m HS walk
Muscle and power 31.1.2022
1a) bench press 5x1x85%
1b) vipunosto eteen 5×10
1c) l-sit 5x10s
2) 3 kierrosta supersarjana
5 nojapuu dippiä
10 punnerrusta
15 kp-penkkiä
WOD 27.12.2021
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- Push press 5x5x75%
- 2. 20 min EMOM
odd: 15 push jerk 50kg/35kg
even: 15 bent over rows 50kg/35kg
WOD 24.12.2021
Ei ohjattuja treenejä tänään
”Aaton aamujumppa”
5 rounds not for time
5 shoulder press @ 70%
3 wide grip strict pull ups
10 dumbbell lateral raises 10kg/5kg
then
3 super sets
5 strict full ROM ring dips
10 perfect push ups
15 floor presses (choose a weight that you can go unbroken the whole set)
WOD 23.12.2021
- 3 Rounds For Time.
- 30 Wall Ball Shots (20/14 lb)
- 30 Sumo Deadlift High-Pull (75/55 lb)
- 30 Box Jump (20 in)
- 30 Push Presses (75/55 lb)
- 30 calorie Row.
- 30 Push-Ups.
- 10 Back Squats (Bodyweight)
WOD 22.12.2021
- Hang clean + split jerk 4x(1+1) x 85% of clean and jerk 1RM
- For time 21-15-9
Burpee
kb swing 24kg/16kg
box jump 60cm/50cm
WOD 21.12.2021
- Hang snatch + snatch balance 6x(3+3) x 55%
- 30 min PK
600m row
600m bike
100 rope jumps
10 ring rows
10 push ups
20 light kb swings
2+2 light TGU
20s active hang
30+30s side plank