WOD 8.11.2021

1A) Hand stand 5x24s
1B) shrimp squat 5×10 alternating
2. 30 min PK
600m jog
600m bike erg
600m row
30 ABR (arch body rocks)
25 kb-swings, use light kettlebell
30s plank
30 s hang from the bar
100 rope jumps
30s+30s side plank

WOD 6.11.2021

1A) Back squat 3x6x75%

1B) Strict HSPU 3×6

”Flight simulator”

• For Time
• 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
• Unbroken Double-Unders

WD 5.11.2021

1A) Shoulder press 3x3x90%

1B) copenhagen plank 3x(30s+30s)

3 kierrosta for quality

10m+10m hs walk

8 srict C2B

8 strict T2B

10 alternating single leg (pistol) stand ups

WOD 4.11.2021

1A) Deadlift 3x5x85%

1B) drop jump 3×8

2) Front squat ladder for time

10x60kg/40kg

8 x 70kg/45kg

6x 80kg/50kg

4 x 90kg/55kg

2 x 100kg/60kg

WOD 3.11.2021

1. Hang clean + push jerk 6x(2+2) x 65% of clean and jerk 1RM

WOD

50m db front rack walkig lunges 2×22,5kg / 2x15kg

50 wall balls 9kg/6kg

50 sit ups

5 wall climbs

5 l-pull ups

50 cal row

WOD 2.11.2021

1. hang snatch + OHS+ snatch balance, 8x(1+1+1)x 60% concentrate on technique

12 min AMRAP

10 man maker push ups 2×22,5kg/2x15kg

10 pull ups

20 cossack squats

10 T2B

WOD 1.11.2021

1A) Butterfly pull ups 4×10 or butterfly kip/kip 4×10
1B) bulgarian deadlifts 4x(5+5) use very light weight 20-40kg
WOD, 3 rounds
10 burpee
6 HSPU
10 front squats 60kg/40kg

WOD 30.10.2021

1A) KS 3x24s
1B) katkarapu kyykky 3×10 vuorojaloin
2) 30 min PK
800m hölkkä
600m soutu
30s ABH (arch body hold)
5+5 kk-tuulimylly 8-12kg
30s lamkku
10 + 10 powells 6kg-8kg dumbbell
100 naru hyppyä
30s+30s kylki lankku

WOD 29.10.2021

1A) Taka kyykky 5x8x70%

1B) tiukka KSP 5×5

8 min AMRAP

5 rive 60kg/40kg

5 bar over burpees

30 DU

WOD 28.10.2021

1A) Shoulder press 3x5x85%%

1B) copenhagen plank 3x(30s+30s)

2. 3 rounds for quality

5 pass throughs

3+3 tgu pallolla

10 s L-roikunta

5+5 bent press 24kg/16kg