Category: Yleinen

W.O.D

For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters

Deadlift
3-3-2-2

W.O.D

Tabata “shiiiit” 🙂
4 Rounds (1 round= 8 30s intervalls with 20s work & 10s rest). Alternating stations between each intervall

Burbees
Kb-swings
K2E
Wall-balls

Practise Power clean & DU’s

W.O.D

5 Rounds

10 Hang power-clean (62,5/40kg)
50 DU-s

Team W.O.D

3 Rounds! Each round lasts 5 min and your allowed only to row 400m at time and then change parter. Each round is a AMRAP.
Team with most reps is winner.

400m Row
Ring-dips

-Rest 1,5min-

400m Row
Box-jumps (60/50cm)

-Rest 1,5min

400m Row
Hang power Snatch (35/20kg)

Back squat
3-3-3

W.O.D

7 Min AMRAP
3 Muscle.ups
6 Back-squat (102,5kg)
9 T2B

W.O.D

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Practise Oly lifts

-Grace-
For time
30x Clean & jerk (62,5/40)

Deadlift
5-5-3-3-2-2

Run Halisten lenkki / Row 5k

Practise snatch
3 Heights. Above the knee, mid thigh, hip.

W.O.D
“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
One minute @ each station. Rest one minute between rounds!

“Voimaleukoja”

W.O.D
3 Rounds
21-15-9

run 400m
KB Swings (24/16kg)
Ring Push-ups