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Yleinen

WOD for Sunday, Apr 07, 2024

080424 MAANANTAI

"Barbara"
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 3:00 between rounds.

090424 TIISTAI

(OTM 6
2 power snatch @70-85%)

10min AMRAP
2-4-6-8… +2 power snatch 50/35
10 lateral hops over bar after each set

100424 KESKIVIIKKO

Back Squat
5 x 12 reps @80-90% of your 12RM back squat.

100424 KESKIVIIKKO

4 rounds
8 front squat 50/35
8 front rack reverse lunge 50/35
1min rest

110424 TORSTAI

2 rounds
3min AMRAP
16/12 cal row
14 db snatch 22.5/15
2min REST
3min AMRAP
12 kb swing 24/16
8 toes to bar
2min REST

120424 PERJANTAI

Clean & jerk
2 x 1+3 @60-70%
3 x 1+2 @75-85%
3 x 1+1 @90%+

(3 rounds
4 snatch pull @60-70%
4 box jump
2min rest)

130424 LAUANTAI

18min AMRAP w/ partner
60 cal ski
50 handstand push-up / db pushpress
40 box over jump 60/50

split reps

140424 SUNNUNTAI

BENCHMARK-WOD
"Dork"
6 rounds for time of:
60 double-unders
30 kettlebell swings 24/!6
15 burpees

Categories
Yleinen

WOD for Sunday, Mar 31, 2024

010424 MAANANTAI

"Chad"
for time
1000 box step ups
(with a weight vest)

020424 TIISTAI

A.
5 rounds
5 strict pull-up
10 push-up
1min rest

020424 TIISTAI

B.
For time
20 pull-up
40 shoulder to overhead 60/40
20 pull-up

030424 KESKIVIIKKO

Back Squat
Build to a heavy 12RM.
then 3 x 12 @80-90% of 12RM

030424 KESKIVIIKKO

6min AMRAP
15 wallball 20/14
15 weighted sit-up 20/14

040424 TORSTAI

2 rounds
3 rounds of db "DT" 22.5's/15's
500/450m row
20 box over jump 60/50
rest until 10:00 then repeat

Result is times of R1 + R2,
for example 6:00 + 6:20 = 12:20

(1 round of db "DT":
12 double db deadlift
9 double db hang power clean
6 double db shoulder to overhead)

050424 PERJANTAI

Snatch
4 x 3 @70-80%
3 x 2 @80-90%
2 x 1 @90%+

(3 rounds
6 snatch pull @50%
4 box jump
2min rest)

060424 LAUANTAI

For time:
5 rope climb
50 v-up
100 double under
10 wall walk
100 double under
50 v-up
5 rope climb

070424 SUNNUNTAI

BENCHMARK-WOD

"Kalsu"
100 thruster 60/42,5
5 Burpees to start and at the top of every minute

Categories
Yleinen

WOD for Sunday, Mar 24, 2024

250324 MAANANTAI

(3 x 20-30s (free) handstand hold
3 sets of shoulder taps )

15min AMRAP w/ partner (you go, I go, full rounds)
6 deficit handstand push-up
8 box jump 60/50
10 db one arm thruster 22.5/15

260324 TIISTAI

Back squat
10 – 8 – 8 – 6 – 6
– 1 set every 3min, keep weights easy (45-70%)

260324 TIISTAI

For load
10 – 8 – 6 – 4 – 2 turkish get-up
12 russian kb swing 32/24 after each set

270324 KESKIVIIKKO

For time w/ partner
100 overhead squat 42,5/30
50 bar over burpee
100 power snatch 42,5/30
50 bar over burpee
100 hang squat snatch 42,5/30
50 bar over burpee

split reps

280324 TORSTAI

Every 3min for 5 rounds
1-5 ring muscle-up / progression
15 double kb deadlift 32's/24's
20 v-up

290324 PERJANTAI

4 rounds
90s AMRAP row (cal)
30s rest
90s AMRAP ski (cal)
30s rest
90s AMRAP shuttle run (1 rep = 2x7m)
30s rest
90s AMRAP double under
30s rest

300324 LAUANTAI

For time
21 – 15 – 9
power clean 50/35
toes to bar

300324 LAUANTAI

(rest until 12:00 then)
for time
42 – 30 – 18
db one arm hang c&j 22.5/15
sit-up

Categories
Yleinen

WOD for Sunday, Mar 17, 2024

180324 MAANANTAI

(5 x 1 legless rope climb / rope pullup + hang)

For time
buy in 8 rope climb, then
5 rounds
16 db snatch 22.5/15
12 sit-up
buy out 4 rope climb

190324 TIISTAI

For load:
Back squat
7 x 1

190324 TIISTAI

4 rounds
in 1min:
8 front squat 70/50
AMRAP deadlift 70/50
1min REST

200324 KESKIVIIKKO

"Fight gone bad"

3 rounds
1min wallball 20/14
1min sumo deadlift high pull 35/25
1min box jump
1min pushpress 35/25
1min row cal
1min rest

210324 TORSTAI

(3 sets:
3-8 strict (c2b) pull-up
8-12 db bench press
2min rest between sets)

For time:
A.
15 – 10 – 5
db hang c&j 22,5's/15's
chest to bar pull-up

rest until 8:00 then for time:

B.
30 db hang c&j 22,5's/15's
30 chest to bar pullup

result is total time spend in part A and B

220324 PERJANTAI

For load:
EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk
– Build in load across the 12 minutes.

(3 rounds
8 snatch grip barbell row
10 btn snatch grip pushpress
15 toes to rings)

230324 LAUANTAI

in teams of 4
A: 12min AMRAP: echo bike calories & box step overs w/ plate 15/10
B: 12min AMRAP: ski calories & wall walks
C: 12min AMRAP: shuttle runs & farmers walk w/ kb's 32's/24's (1 rep 10m)
1min rest between amraps

two working at the same time, two resting

Categories
Yleinen

WOD for Sunday, Mar 10, 2024

110324 MAANANTAI

For time w/ partner
15 rounds
6 one arm devils press 22.5/15
3 chest to bar pullup
1 power clean 100/70

you go, I go
full rounds (15 rounds/each)

120324 TIISTAI

For load:
Back squat
3 – 3 – 3 – 3 – 3+
– max reps on the last set

120324 TIISTAI

4 rounds
in 90s: 20 wallball + AMRAP sit-ups
90s rest

130324 KESKIVIIKKO

OTM 10
3 push press
– Add load every 2:00.
Right into…
OTM 5
1 push press
– Add load every 1:00.

130324 KESKIVIIKKO

for time:
60 – 40 – 20 db shoulder to overhead 22.5/15
60 double under after each set

140324 TORSTAI

A:
5min AMRAP
12/9 cal ski
12 kb swing 24/16

140324 TORSTAI

B:
5min AMRAP
5 shuttle run (1 rep 2×7,5m)
15m walking lunge w/ plate overhead 15/10

140324 TORSTAI

5min AMRAP
10 box over jump 60/50
6 ring dip

150324 PERJANTAI

(3 sets:
3-position power snatch)

snatch pull + below knee power snatch
3 x 1+2 @60-70%
3 x 1+1 @75-85%

(3 rounds
10 snatch grip barbell row
8 btn snatch grip pushpress
15 russian twist)

160324 LAUANTAI

OPEN 24.3 (julkaistaan to klo 22)

Categories
Yleinen

WOD for Friday, Mar 08, 2024

090324 LAUANTAI

OPEN 24.2

20min AMRAP
300m row
10 deadlift 85/57,5 (scaled 62,5/45)
50 double under (scaled 50 single under)

Categories
Yleinen

WOD for Sunday, Mar 03, 2024

040324 MAANANTAI

For time
70/55 cal row
60 hang power snatch 30/20
50 toes to bar
40/30 cal row

050324 TIISTAI

For load:
Back squat
5 – 5 – 5 – 5 – 5+
– max reps on the last set

050324 TIISTAI

For time w/ partner
5 rounds (you go, I go, both do 4 rounds)
10 double db deadlift 22.5's/15's
5+5 walking lunges w/ db's 22,5's/15's

060324 KESKIVIIKKO

20min AMRAP in teams of 3
1-3 bar muscle-up
6 box over jump 75/60
12 db hang c&j 22.5/15

full rounds

070324 TORSTAI

(OTM 8
1. 20-30s (free) handstand hold
2. 20-40 (double) crossover jumps)

5 rounds
in 1min: 10 handstand push-up
AMRAP double unders
1mn rest

080324 PERJANTAI

pause clean + clean (2s pause above knee)
3 x 1+2 @60-70%
3 x 1+1 @75-85%

(3 rounds
12 snatch grip barbell row
6 btn snatch grip pushpress
15 v-up)

090324 LAUANTAI

OPEN 24.2 (julkaistaan to klo 22)

Categories
Yleinen

WOD for Sunday, Feb 25, 2024

260224 MAANANTAI

For time w/ partner
5 rounds
5 bar over burpee
4 deadlift – 4 hang power clean – 4 front squat 60/40
rest while partner completes a round (both do 5 rounds)
Rest 2min then
5 rounds
5 bar over burpee
3 deadlift – 3 hang power clean – 3 front squat 70/50
rest while partner completes a round (both do 5 rounds)
Rest 2min then
5 bar over burpee
2 deadlift – 2 hang power clean – 2 front squat 90/60
rest while partner completes a round (both do 5 rounds)

270224 TIISTAI

4 rounds
3min AMRAP of
3 wall walk
12 kb swing 24/16
18 walking lunge
2min ski
1min rest

280224 KESKIVIIKKO

4 rounds
15 db snatch 22.5/15
50 double under

280224 KESKIVIIKKO

For time
21 – 15 – 9 power snatch 45/30
15 – 12 – 9 ring dip

290224 TORSTAI

3 sets of weighted push-ups

290224 TORSTAI

15min AMRAP w/ partner
8 knees to elbows
12 pistol squat
rest while partner completes a round

010324 PERJANTAI

(behind the neck power jerk 3 x 5
behind the neck split jerk 3 x 5 )

every 2min for 4 rounds
3 power jerk @60-80%
3 seated box jump
every 2min for 4 rounds
3 split jerk @60-80%
3 box jump

020324 LAUANTAI

OPEN 24.1 (julkaistaan to klo 22)

Categories
Yleinen

WOD for Sunday, Feb 18, 2024

190224 MAANANTAI

On the minute for 30min
1. 3 squat clean 100/70
2. 15/12 cal row

200224 TIISTAI

CF OPEN 22.2
For time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift 102,5/70 (scaled 62,5/45)
Bar facing burpee

210224 KESKIVIIKKO

For time with partner
10 rope climb
40 box over jump 60/50
80 sit-up
320 double under
80 sit-up
40 box over jump 60/50
10 rope climb

split reps

220224 TORSTAI

Pushpress
4 x 3 (go for a heavy set)

220424 TORSTAI

For time:
50 – 40 – 30 – 20 – 10
Air squat
5 – 10 – 15 – 20 – 25
Push jerk 60/42,5

230224 PERJANTAI

Power snatch
5 – 5 – 3 – 3 – 1 – 1 – 1

(3 rounds
2 tempo front squat @70-80% (slow down, 2s pause, fast up)
10-15 toes to rings
10+10 side plank dips
rest about 2min between rounds)

240224 LAUANTAI

5min AMRAP
3-6-9-12-15… +3
chest to bar pull-up
thruster 42,5/30

240224 LAUANTAI

5min AMRAP
2-4-6-8-10… +2
handstand push-up
db one arm hang c&j 22.5/15

Categories
Yleinen

WOD for Sunday, Feb 11, 2024

120224 MAANANTAI

4 rounds for repetitions
1min ring muscle-ups
1min double db hang c&j 22.5's/15's
1min shuttle run (1 rep = 2 x 7m)
1min rest

130224 TIISTAI

Deadlift
20 reps @50% 1rm + 20-35g
(add 2,5-5kg to last week)
then 3 x 10 (same weight)
OR 4 x 10 reps

130224 TIISTAI

10min AMRAP w/ partner
15 pulls on a rower
8 box step overs w/ db 22.5/15
rest while partner completes a round
(result calories accumulated)

140224 KESKIVIIKKO

“Valentine’s day special”

In 20 minutes w/ partner:
“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
10 push-ups
15 squats

split repetitions with a partner.

150224 TORSTAI

Weighted pull-up 3 x 8

150224 TORSTAI

For reps:
4 x AMRAP 3:
75 double-unders
25 burpees
Max-rep toes-to-bars
– Rest 1:00 between AMRAPs.

160224 PERJANTAI

Snatch
2 x 3 @70-80%
3 x 2 @80-90%
4 x 1 @90%+

(3 rounds
3 tempo front squat @60-70% (slow down, 2s pause, fast up)
14-20 alternating leg v-up
10+10 db/kb side bend
rest about 2min between rounds)