Author: Wodconnect Buddy

140322 MAANANTAI

4 Rounds
5min of rowing calories
5min AMRAP of
9 push-up
12 air squat
15 sit-up

150322 TIISTAI

Front squat
3 x 10 @55-65% of 1rm FS

150322 TIISTAI

every 3min for 3 rounds
1 set of strict pullups (4-8 reps)
10 deadlift 60% 1rm

160322 KESKIVIIKKO

4 Rounds
in 1min:
10 double db hang c&j 22,5's/15's
AMRAP toes to bar / heels over hips
1min REST

170322 TORSTAI

2 Rounds
3min AMRAP
12 hang power clean 40/25
8 bar over burpee
2min REST
3min AMRAP
12 pushpress 40/25
8 box jump 60/50
2min REST

180322 PERJANTAI

Vertical jumps 4 x 2

every 2min for 4 rounds
1 hi-hang snatch pull + 3 hi-hang snatch @40-60%

every 2min for 4 rounds
1 hang pull + 2 hang snatch @60-75%

190322 LAUANTAI

Partner workout
20min AMRAP
10 rope climb
60 cal row
10 wall walk
60 cal row

split reps with partner

200322 SUNNUNTAI

HERO WOD
"The Seven"

7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters 60/42,5
7 Knees-to-Elbows
7 Deadlifts 110/75
7 Burpees
7 Kettlebell Swings 24/16
7 Pull-Ups

070322 MAANANTAI

On the minute for 25min
1. 8-12 chest to bar / jumping c2b
2. 12-16 wallball
3. 10-15 toes to rings
4. 4-8m handstand walk / 2-3 wallwalk
5. 8-10 db hang squat clean (with 2 db's)

080322 TIISTAI

4 Rounds for quality
8+8 one legged deadlift
10 hip thrust
3+3 turkish get-up

090322 KESKIVIIKKO

3 Rounds
3min AMRAP row for calories
3min AMRAP
15 weighted box step ups
20 sit-ups

100322 TORSTAI

Team workout
22min AMRAP
1-3 bar muscle-up
6 power clean 50/35
9 box jump 60/50

each perform full rounds

110322 PERJANTAI

snatch + overhead squat
3 x 3+3
2 x 2+2
2 x 1+1

start with 50% 1rm snatch, add weight
as technique allows

120322 LAUANTAI

CF OPEN 22.3

280222 MAANANTAI

CF OPEN 22.1
RX:
15 min AMRAP
3 wall walk
12 db snatch 22.5/15
15 box jump-overs 60/50

scaled:
15 min AMRAP
3 wall walk
12 db snatch 15/10
15 box jump-overs 60/50 (may step over)

010322 TIISTAI

every 4min for 3 Rounds
10 bench press @60% 1rm
max unbroken set of push-ups

010322 TIISTAI

every 4min for 3 Rounds
10 bicep curl
max unbroken set of dips

020322 KESKIVIIKKO

4 Rounds
30s boxjump
30s rest
30s deadlift 80/55
30s rest
30s double under
30s rest
30s pullup /jumping pullup
30s rest

030322 TORSTAI

1min of squat cleans 75/50
3min REST
1min of squat cleans 85/55
3min REST
1min of squat cleans 90/60
3min REST
1min of squat cleans 75/50
3min REST
1min of squat cleans 85/55
3min REST
1min of squat cleans 90/60

Try for max reps each round without
dropping the barbell.

040322 PERJANTAI

Partner workout
18min AMRAP
60 cal row
50 db snatch
40 wallball
30 burpee
20 toes to bar / heels over hips

050322 LAUANTAI

CF OPEN 22.2

210222 MAANANTAI

2 Rounds
3min AMRAP
12/9 cal ski
8 db snatch 22.5's/15's
1,5 min REST
3min AMRAP
12 pull-up / jumping pullup
15 wallball
1,5 min REST

220222 TIISTAI

5 Rounds
1min ring muscle-up / jumping ring mu / ring dip
1min row
1min rest

230222 KESKIVIIKKO

Partner workout (you go, I go)
4 Rounds
5 deadlift @75%
10 box step ups w/ db's 22.5's/15's
15 weighted sit-ups 20/14

240222 TORSTAI

For time:
100 double-under
21 front squat 50/35
21 push press 50/35
100 double-under
15 front squat
15 push press
100 double-under
9 front squat
9 push press

140222 MAANANTAI

“Valentine’s day special”

Couple wod
In 20 minutes:
“Karen” + “Randy” + “Cindy”
150 Wallball 20/14
then,
75 power snatches 35/25
remaining time as many rounds of “Cindy” as possible
5 pull-ups (strict)
10 pushups
15 squats

split repetitions with a partner.

150222 TIISTAI

Every 8min for 3 Rounds
40/30 cal ski
20 hang power clean 50/35
10 bar over burpee

160222 KESKIVIIKKO

Deadlift
10 – 8 – 6 – 4 – 2

160222 KESKIVIIKKO

5min AMRAP
8 db hang snatch 22.5/15 (right arm)
8 db overhead reverse lunge 22.5/15 (right arm)
8 db hang snatch 22.5/15 (left arm)
8 db overhead reverse lunge 22.5/15 (left arm)

170222 TORSTAI

Every 2min for 3 rounds
A.
10 db hang c&j 22.5's/15's
8-12 box over jump 60/50
B.
10-15 toes to bar / heels over hips
30-60 double under

alternate between A. and B.

180222 PERJANTAI

Every 3min for 7 sets
thruster
push press
push jerk
split jerk

start with 60% of thruster
1rmax and add weight as you go

190222 LAUANTAI

16min AMRAP
A. row for meters
B. 1 round of:
2 wallwalk
10 sumo deadlift high pull 40/30
2-5 bar muscle-up / jumping bar mu

partners alternate between A and B

200222 SUNNUNTAI

HERO WOD
"Dallas 5"

5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

070222 MAANANTAI

Partner workout
20min AMRAP (you go, I go, full rounds)
3 pull-up
6 push-up
9 squat

080222 TIISTAI

for time:
20 – 16 – 12 – 8 – 4 pistol squat
10 – 8 – 6 – 4 – 2 turkish get-up

090222 KESKIVIIKKO

Partner workout
10min AMRAP (you go, I go, full rounds)
5 burpee
1 rope climb
30 double under / 50 single under

090222 KESKIVIIKKO

Partner workout
10min AMRAP (you go, I go, full rounds)
2 wall walk
10 kb swing 24/16

100222 TORSTAI

Every 4min for 4 rounds
1-5 ring muscle-up
15 wallball 20/14
20 db one arm hang c&j 22.5/15

110222 PERJANTAI

Snatch grip behind the neck press 2 x 5
Sotspress 2 x 5
Press snatch balance 3 x 3
Heaving snatch balance 3 x 3
Snatch balance 3 x 3
Snatch balance + overhead squat 3 x 1+3

120222 LAUANTAI

2 Rounds
4min Ski
4min AMRAP 10 ringrow + 15 sit-up
4min Row
4min AMRAP weighted box step overs

310122 MAANANTAI

"DT"
5 Rounds
12 deadlift
9 hang power clean
6 shoulder to overhead
70/50

010222 TIISTAI

2 Rounds
3min AMRAP
15/12 cal row
15 wallball 20/14
1min REST
3min AMRAP
12 toes to bar / heels over hips
16 db one arm overhead lunge 22.5/15
1min REST

020222 KESKIVIIKKO

On the minute for 12 min
1. 4-8 strict pullup / 8 assisted pullup
2. 10 db benchpress
3. rest

020222 KESKIVIIKKO

10!
push-up
kb swing 32/24

030222 TORSTAI

30 – 20 – 10
box jump 60/50
db snatch 22.5/15

2min rest

20 – 15 – 10
box step-ups db 22.5/15
one arm db hang squat clean 22.5/15

040222 PERJANTAI

Find your 1RM Clean & Jerk

040222 PERJANTAI

CF OPEN 11.3
5min AMRAP
Squat clean 75/50
Jerk 75/50

050222 LAUANTAI

"The Ghost"
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest

060222 SUNNUNTAI

HERO WOD

"Alexander"
5 Rounds
31 back squat 60/42,5
12 power clean 85/60

240122 MAANANTAI

3 Rounds
2min box step overs with db's 22.5's/15's
2min ski (cal)
2min handstand push-ups / box hspu
2min rest

250122 TIISTAI

3 Rounds
90s AMRAP
15 overhead squat 40/25
15 bar facing burpee
90s REST
90s AMRAP
20 db hang snatch 22.5/15
15 db over burpee
90s REST

260122 KESKIVIIKKO

Deadlift 5 x 3 @70-90% 1rm

260122 KESKIVIIKKO

5 Rounds
4-6 strict toes to bar / knee raises
12 back extension
12 sit-up
rest while partner performs full round

270122 TORSTAI

"Jackie"
1k row
50 thruster 20/15
30 pull-up

270122 TORSTAI

for reps:
unbroken set of pull-ups / jumping c2b
2min rest
unbroken set of pull-ups / jumping c2b

290122 LAUANTAI

Partner workout
For time:
60 one arm devils press 22.5/15
100 double under
80 db overhead reverse lunge 22.5/15
200 double under
80 db overhead reverse lunge 22.5/15
100 double under
60 one arm devils press 22.5/15

split reps as you wish

280122 PERJANTAI

Power snatch 5 x 3 (go for a heavy set or 3RM)

280122 PERJANTAI

"Ingrid"
10 rounds
3 snatch 60/42,5
3 bar over burpee

300122 SUNNUNTAI

HERO WOD

"Roy"
5 Rounds
15 deadlift 100/70
20 box jump 60/50
25 pull-up

170122 MAANANTAI

Open 13.1

For time:
40 burpees
30 snatches 35/20 (30-40%)
30 burpees
30 snatches 60/35 (50-60%)
20 burpees
30 snatches 75/45 (65-75%)
10 burpees
As many snatches as possible 95/55 (85-95%)

cap 17min

180122 TIISTAI

For time:
100 db one arm hang cluster 22.5/15
perform 30 double unders in the beginning of each minute
(workout starts with double unders)

scaling double unders: do 1 set of double unders or
40 single unders

cap 15min

190122 KESKIVIIKKO

Pause front squat 4 x 3 (from the floor, go for a heavy set)
1 set every 3min, start with about 60% of 1rm front squat

190122 KESKIVIIKKO

For time:
12 – 9 – 6 front squat 90/60
21 – 15 – 9 toes to bar / heels over hips

cap 7min

200122 TORSTAI

For time:
55 cal row
55 wallball 20/14
55 deadlift 80/55
55 chest to bar / jumping chest to bar

cap 18min

220122 LAUANTAI

Partner workout
16min AMRAP
5 devils press 22.5's/15's
7 db thruster 22.5's/15's
9 box jump 60/50

You go, I go
Full rounds

210122 PERJANTAI

3 x 3 Power clean & Push jerk @65-80% 1rm

210122 PERJANTAI

"Heavy Grace"
for time:
30 Clean & Jerks
Pick a load that is heavier than the last time you performed
Grace (60/42,5)

160122 SUNNUNTAI

"Roy"
5 Rounds
15 deadlift 100/70
20 box jump 60/50
25 pull-up