100823 TORSTAI
For time:
12 – 9 – 6 – 3 pushjerk 80/55
after each set perform 50 double unders
For time:
12 – 9 – 6 – 3 pushjerk 80/55
after each set perform 50 double unders
"Barbara" with partner
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest 1,5 minutes between rounds.
Split reps
(3 rounds for quality
10 sumo stance goblet squat
10+10 side bends
8+8 one legged deadlift)
3 rounds for repetitions
1min AMRAP of back squats 90/60
2min rest
1min AMRAP of KB russian swings 32/24
2min rest
For time
1k/850m row
50 db snatch 22.5/15
30 box step overs w/ db 22.5/15
10 wall walk
500/450m row
25 db snatch 22.5/15
15 box step overs w/ db 22.5/15
5 wall walk
Shoulder press
5 – 5 – 3 – 3 – 1 – 1 – 1
65-75% of the sets of 5, 75-85% on the sets of 3
85-95% on the sets of 1.
On the minute for 10min
1 squat clean
start @60% of 1rm, add weight if technique allows
Front squat
3 x 2 @85-90%
7min AMRAP
12 cal ski
8 one arm devils press 22.5/15
7min AMRAP
12 double kb deadlift 24'a/16's
8 toes to bar
"Karabel"
10 rounds
3 power snatch 60/42,5
15 wallball 20/14
Weighted pullup 4 x 5 or
every 90s for 6 rounds: 4-8 strict pull-up
every 4min for 4 rounds
300/250m row
15 pullup / jumping pullup
Thruster
5 – 4 – 3 – 2 – 1
3 rounds
10 front squat 80/55
20 v-up
2min rest
20min AMRAP with partner
6 rope climb
24 toes to bar
36 box over jump
Every 2 min for 10 rounds
1 power snatch
1 hang squat snatch
1 high hang squat snatch
start @50% 1rm snatch, add weight if technique allows
Front squat
3 x 3 @80-85%
"Hope"
3 Rounds For Total Reps in 17 minutes
1 minute Burpees
1 minute Power Snatches 35/25
1 minute Box Jumps 60/50
1 minute Thrusters 35/25
1 minute Chest-to-Bar Pull-Ups
1 minute Rest
10!
deadlift 130/90
bench press 90/55
every 4min for 3 rounds
1. 500m row
2. 2 rounds of
50 double under
12 wallball 20/14
every 2,5min for 5 sets:
3 shoulder presses
– Build to a heavy set of 3 and
maintain for all 5 sets.
for time:
21 – 15 – 9 shoulder to overhead 60/42,5
after each set 10m handstand walk or
4 wall walk
4 sets:
1 clean pull + 1 power clean + 1 hang squat clean @60-70%
4 sets:
1 power clean + 1 hang squat clean 75-85%
´Front squat
3 x 5 @75%
Partner workout
For time:
120 – 80 – 40
ski calories & weighted box step ups
after each round both perform 10 ring dip
For time with partner
100 cal ski
60 front squat 50/35
80 cal ski
40 front squat 50/35
60 cal ski
20 front squat 50/35
4 rounds
1min turkish get-up
1min hip thrust
1min back rack reverse lunges
1min v-ups
1min rest
20min AMRAP
12 handstand push-ups
8 bar muscle-ups
4 power cleans 90/60
(On the minute for 8 min
1. 10-20s L-sit hold
2. 4-8 strict pullup)
2 rounds
2min rope climb
1min rest
2min toes to rings
1min rest
2min back extension
1min rest
On the minute for 30min (alternate between a, b & c)
1. 1 snatch
2. 2 snatch
3. 3 snatch
barbell @70-75% 1rm
every 5min for 6 rounds
20 db snatch 22.5/15
run around the building
3 rounds
3min AMRAP
15 toes to bar
20 wallball 20/14
2min REST
3min AMRAP
ski calories
2min REST
every 3min for 3 rounds
5 deficit deadlifts @70-80%
5 Rounds
24 deadlifts 42.5/30
18 hang power cleans
12 push jerks
5 min AMRAP
9 handstand push-up
6 devils press 22,5's/15's
5 min AMRAP
3 wall walk
9 one arm devils press 22,5/15
For time with partner
60 box over jump 60&/50
90 kb swing 24/16
120 sit-up
90 kb swing 24/16
60 box over jump 60&/50
Clean & Jerk waves
3 rounds (one set every 2min)
1+3 clean + jerk @60%
1+1 clean + jerk @70%
1+1 clean + jerk @80%
*you may add weight each round if technique allows
every 2,5min for 5 sets
2 tempo front squat (21×1) @75-85% 1rm
"The Ghost"
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest
"Cindy full of Grace"
3 cycles for time
3 rounds of "Cindy"
10 clean & jerk 60/42,5
1 round of "Cindy":
5 pull-up
10 push-up
15 squat
every 3min for 3 rounds
8 deficit deadlift @60-70%
4 rounds for quality
10 hip thrust
15 russian kb swing
15 v-up
20 back extension
Push jerk
4 x 5 @50-70% 1rm
for time:
21-18-15-12-9-6-3
Sumo deadlift high pull 35/25
Push jerk 35/25
25min AMRAP w/ partner
1,5k/1,2k row
60 sit-up
10 rope climb
(3 rounds
3 tall snatch + 3 box jump
rest 1-2 min between rounds)
every 2,5min for 5 rounds
1 hang snatch high pull
1 hang power snatch
1 power snatch
1 squat snatch
every 2,5min for 5 sets
3 tempo front squat (21×1) @65-75% 1rm
3 Rounds
10 db one arm hang cluster 22.5/15
10 db over burpee
2min rest
2 Rounds
15 db one arm hang cluster 22.5/15
15 db over burpee
2min rest
30 db one arm hang cluster 22.5/15
30 db over burpee
OTM 10
1. 5 muscle snatch @30-50%
2. 3-5 strict c2b pull-up
"Randy"
75 snatch 35/25
every 3min for 3 rounds
10 deficit deadlift @50-60% 1rm
every 2min for 5 rounds
12 deadlift 80/55
12 toes to bar
every 3min for 3 rounds
5 shoulder press
– Pause for 2s. at the bottom of every rep
10min AMRAP
6 handstand push-up
6 pushpress 50/35
6 front squat 50/35
4 rounds
1min ski (cal)
1min crossover jumps
1min sit-up
1min back extension
1min rest
OTM 7
1 power clean + 1 push jerk @60-70% 1rm
2min rest
OTM 7
1 squat clean + 1 push jerk @70-80% 1rm
every 2,5min for 4 sets
5 tempo front squat (21×1) @50-60% 1rm
4 Rounds in teams of 3
A. run around the building
B&C. AMRAP of
40 squat w/ plate 15/10
40 ground to overhead 15/10
40 burpee to plate
B&C performs amrap for as long
as it takes for A to run around the building.
B goes running when A arrives from the run
C&A continue amrap, then C runs and A&B do amrap
(4 runs for each)
(accumulate 2min of handstand hold
accumulate 1min of hanging l-sit hold)
3 rounds
2min AMRAP
3 wall walk
10 pistol squat
2min AMRAP
row (cal)
On a 20:00 clock:
5-rep-max sumo deadlift
10 – 8 – 6 – 4 – 2 turkish get-up
rest 1min between sets
start lighter, finish heavier
Pariskaba laji 3
"Kerkeekö"
3 x 3 min AMRAP, rest 1 min between amraps:
A.
30 syncro DB snatch 15/10
30 syncro DB reverse lunge 15/10
30 Jumping pull-ups (if completed in 3min, advance to next round)
B.
25 syncro DB snatch 15/10
25 syncro DB reverse lunge 15/10
25 pull-ups (if completed in 3min, advance to next round)
C.
20 syncro DB snatch 15/10
20 syncro DB reverse lunge 15/10
remaining time amrap of chest to bar pull-ups
OTM 16
1. 1-5 ring muscle-up / 3-8 ring dip
2. 20-60 double under / 60-80 single under
3. 10-15 burpee
4. rest
"Juhannustanssit vol 3" (outside)
30min AMRAP
run around the building
20 db one arm hang power clean 22.5/15
run around the building
20 db one arm thruster 22.5/15
run around the building
20 db one arm shoulder to overhead 22.5/15
Wod-liiga osa 1
0:00-05:00 "The bench and the wall"
0:00-2:00:
A max reps bench press 50/35 (scaled 40/25)
B max reps wall walk
02:00-03:00 REST
3:00-05:00:
A max reps wall walk
B max reps bench press 50/35 (scaled 40/25)
06:00-15:00 "Jäätävä polte ilman Rennyy"
3 Rounds for time
*20 one arm db hang power clean 22.5/15 (scaled 15/10)
*60 double under (scaled single under)
10 syncro one arm db devils press 22.5/15 (scaled 15/10)
*toinen tekee hpc kun toinene tekee tuplia