Categories
Yleinen

WOD for Friday, Mar 12, 2021

130321 LAUANTAI

OPEN 21.1

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

Categories
Yleinen

WK 10

Ma ERG + BOX STEP UPS w/DB
Ti 5 RM Front squat from the floor
Ke 3r 3min WORK + 2min REST
To “DB DT”
Pe SNATCH
La OPEN 21.1
Su OPEN 21.1

WK 10
Categories
Yleinen

WK 9

Ma DEADLIFT HEAVY + accessory 
Ti E2min x 6 300/200m erg
+max reps  devils press 
Ke Every 8 min for 3 rounds 
To “Death by power snatches”
Pe 7 sets: 1HPC+1PC+2PJ @ 60%
La FOR TIME: 100 burpee with a twist 
Su ”ROY”

TB 2015

WK 9
Categories
Yleinen

WK 8

Ma 🔟❕ Hang squat clean
+ Bar over burpee💥
Ti 3R 2min WORK/REST 👊🏻
Ke Shoulder press & Push press 💪🏼
To FOR TIME: BJO, erg, deadlift, erg & BJO 💦
Pe Find daily max in hang snatch 🏋🏻‍♀️🏋🏼🏋🏻‍♂️
La ”HALF CINDY & ANNIE W/ A TWIST” 😈❕
Su ”DALLAS 5”


SaliskaBailut 2013

Categories
Yleinen

WK 7

DELOAD 🤍

MA
25 min AMRAP
20/15 cal erg
10+10 db one arm oh lunge (step back)
20/15 cal erg
10+10 db one arm push jerk 👊🏻

TI 2x5min AMRAP gymnastics skill🤸🏽‍♀️
KE EVERY 4MIN FOR 4 ROUNDS💥
TO 10! Devils press 😈 30DU after each set 💪🏼
PE 2x 6min OTM ‼️
LA 12x1min WORK 30s REST 🚴🏻‍♀️🚣🏻‍♀️⛷
+ BAR MU technique
SU 60min VENYTTELY 🤩🤍

2016

Categories
Yleinen

WK 6

Ma 5 x 5 Deadlift 65-80%💥

Every 2min for 4 Rounds
10-15 v-ups
10-15 back extension
10-15 hollow rock


Ti E3min x 4 : C2B, hang power snatch & OHS⚡️

Ke 3min WORK 2min REST 👊🏻🤩

To Sit ups & ring dip/ box dip 🔝

Pe 1 squat clean + 2 front squat 💪🏼💯

La Modified Open 14.5 💥🤪

Su “Pat”


Greenhorn Challenge 2016

Categories
Yleinen

WK 5

Viikko5️⃣

Ma

Every 3min for 4 rounds
8 Back squat @65-80% 1RM

Every 3min for 4 rounds
12 bent over row
8 shoulder press @60-80% 1RM

Ti 2 Rounds for reps WB, T2B & devils press 🤪
Ke OPEN 20.4 💪🏼👊🏻💯
To 2K/1,8K ERG ➡️ EMOM 5-8 push up 💦
Pe OTM20 SNATCH 💥👊🏻
La E4min x 5 💪🏼👊🏻🤩
Su ”JACK”

Categories
Yleinen

WK 4

Ma
For time

21 – 15 – 9
deadlift 100/70
push-up

3 min rest

For time
12 – 9 – 6
deadlift 125/85
strict handstand push-up / box hspu

Ti FOR TIME ERG+DU 💦⏳
Ke ”ANDI” 4 x 100 😅💪🏼💥🔝
To PULL-UP & AMRAP5 💪🏼🔁
Pe power clean + squat clean 60-85% ❕
La AMRAP20 burpee box jump + box step up + ERG ⛷🚣🏻‍♀️🚴🏻‍♀️
Su ”BARBARA ANN” ❗️⏳🔋


Aleksi & Tuomo back in 2013

Categories
Yleinen

WK 3

Deload week 🙏🏼
Ma: 7 x 1 min + 1min + 1min 🚣🏻‍♀️
& muscle up technique🤸🏽‍♀️

Ti: AMRAP10 • push up, V-ups & pistols 💥
Ke: 5R FOR REPS ❕
To: AMRAP4 • REST• OPEN 12.1💪🏼🤩
Pe: Hi hang snatch + hang snatch + snatch balance 🏋🏻‍♀️ ~ 40-50%
La: OTM12 & every 3min for 3 rounds ❕💪🏼
Su: 60min VENYTTELY 🧘🏻‍♀️


In the making of “isosali” back in 2013.

Categories
Yleinen

WK 2 21

Ma
Every 3min x 5 : 6 deadlift + 4-10 shspu💥

Ti 2min ON 1min OFF 🚣🏻‍♀️🤾🏼‍♂️🤸🏽‍♂️
Ke AMRAP16 sit-ups & lunge💥🔝👊🏻
To Chipper : c2b & DB work💪🏼
Pe AMRAP10 DL+SC+FS 👌🏼🔁
La 25min ⏳💦
Su “JOSHUA H. REEVES” 🔥


“Alasali”