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Yleinen

WOD for Thursday, Aug 10, 2023

100823 TORSTAI

For time:
12 – 9 – 6 – 3 pushjerk 80/55
after each set perform 50 double unders

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Yleinen

WOD for Sunday, Aug 06, 2023

070823 MAANANTAI

"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

080823 TIISTAI

(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

090823 KESKIVIIKKO

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

100823 TORSTAI

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.

110823 PERJANTAI

On the minute for 10min
1 squat clean
start @60% of 1rm, add weight if technique allows

110823 PERJANTAI

Front squat
3 x 2 @85-90%

120823 LAUANTAI

7min AMRAP
12 cal ski
8 one arm devils press 22.5/15

120823 LAUANTAI

7min AMRAP
12 double kb deadlift 24'a/16's
8 toes to bar

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Yleinen

WOD for Sunday, Jul 30, 2023

310723 MAANANTAI

"Karabel"
10 rounds
3 power snatch 60/42,5
15 wallball 20/14

010823 TIISTAI

Weighted pullup 4 x 5 or
every 90s for 6 rounds: 4-8 strict pull-up

010823 TIISTAI

every 4min for 4 rounds
300/250m row
15 pullup / jumping pullup

020823 KESKIVIIKKO

Thruster
5 – 4 – 3 – 2 – 1

020823 KESKIVIIKKO

3 rounds
10 front squat 80/55
20 v-up
2min rest

030823 TORSTAI

20min AMRAP with partner
6 rope climb
24 toes to bar
36 box over jump

040823 PERJANTAI

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

040823 PERJANTAI

Front squat
3 x 3 @80-85%

Categories
Yleinen

WOD for Sunday, Jul 23, 2023

240723 MAANANTAI

"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

250723 TIISTAI

10!
deadlift 130/90
bench press 90/55

260723 KESKIVIIKKO

every 4min for 3 rounds
1. 500m row
2. 2 rounds of
50 double under
12 wallball 20/14

270723 TORSTAI

every 2,5min for 5 sets:
3 shoulder presses
– Build to a heavy set of 3 and
maintain for all 5 sets.

270723 TORSTAI

for time:
21 – 15 – 9 shoulder to overhead 60/42,5
after each set 10m handstand walk or
4 wall walk

280723 PERJANTAI

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%

280723 PERJANTAI

´Front squat
3 x 5 @75%

290723 LAUANTAI

Partner workout
For time:
120 – 80 – 40
ski calories & weighted box step ups
after each round both perform 10 ring dip

Categories
Yleinen

WOD for Sunday, Jul 16, 2023

170723 MAANANTAI

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

180723 TIISTAI

4 rounds
1min turkish get-up
1min hip thrust
1min back rack reverse lunges
1min v-ups
1min rest

190723 KESKIVIIKKO

20min AMRAP
12 handstand push-ups
8 bar muscle-ups
4 power cleans 90/60

200723 TORSTAI

(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

210723 PERJANTAI

On the minute for 30min (alternate between a, b & c)
1. 1 snatch
2. 2 snatch
3. 3 snatch
barbell @70-75% 1rm

220723 LAUANTAI

every 5min for 6 rounds
20 db snatch 22.5/15
run around the building

Categories
Yleinen

WOD for Sunday, Jul 09, 2023

100723 MAANANTAI

3 rounds
3min AMRAP
15 toes to bar
20 wallball 20/14
2min REST
3min AMRAP
ski calories
2min REST

110723 TIISTAI

every 3min for 3 rounds
5 deficit deadlifts @70-80%

110723 TIISTAI

5 Rounds
24 deadlifts 42.5/30
18 hang power cleans
12 push jerks

120723 KESKIVIIKKO

5 min AMRAP
9 handstand push-up
6 devils press 22,5's/15's

120723 KESKIVIIKKO

5 min AMRAP
3 wall walk
9 one arm devils press 22,5/15

130723 TORSTAI

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

140723 PERJANTAI

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

140723 PERJANTAI

every 2,5min for 5 sets
2 tempo front squat (21×1) @75-85% 1rm

150723 LAUANTAI

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

Categories
Yleinen

WOD for Sunday, Jul 02, 2023

030723 MAANANTAI

"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

040723 TIISTAI

every 3min for 3 rounds
8 deficit deadlift @60-70%

040723 TIISTAI

4 rounds for quality
10 hip thrust
15 russian kb swing
15 v-up
20 back extension

050723 KESKIVIIKKO

Push jerk
4 x 5 @50-70% 1rm

050723 KESKIVIIKKO

for time:
21-18-15-12-9-6-3
Sumo deadlift high pull 35/25
Push jerk 35/25

060723 TORSTAI

25min AMRAP w/ partner
1,5k/1,2k row
60 sit-up
10 rope climb

070723 PERJANTAI

(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

070723 PERJANTAI

every 2,5min for 5 sets
3 tempo front squat (21×1) @65-75% 1rm

080723 LAUANTAI

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

Categories
Yleinen

WOD for Sunday, Jun 25, 2023

260623 MAANANTAI

OTM 10
1. 5 muscle snatch @30-50%
2. 3-5 strict c2b pull-up

260623 MAANANTAI

"Randy"
75 snatch 35/25

270623 TIISTAI

every 3min for 3 rounds
10 deficit deadlift @50-60% 1rm

270623 TIISTAI

every 2min for 5 rounds
12 deadlift 80/55
12 toes to bar

280623 KESKIVIIKKO

every 3min for 3 rounds
5 shoulder press
– Pause for 2s. at the bottom of every rep

280623 KESKIVIIKKO

10min AMRAP
6 handstand push-up
6 pushpress 50/35
6 front squat 50/35

290623 TORSTAI

4 rounds
1min ski (cal)
1min crossover jumps
1min sit-up
1min back extension
1min rest

300623 PERJANTAI

OTM 7
1 power clean + 1 push jerk @60-70% 1rm
2min rest
OTM 7
1 squat clean + 1 push jerk @70-80% 1rm

300623 PERJANTAI

every 2,5min for 4 sets
5 tempo front squat (21×1) @50-60% 1rm

010723 LAUANTAI

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)

Categories
Yleinen

WOD for Sunday, Jun 18, 2023

190623 MAANANTAI

(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)

200623 TIISTAI

On a 20:00 clock:
5-rep-max sumo deadlift

200623 TIISTAI

10 – 8 – 6 – 4 – 2 turkish get-up
rest 1min between sets
start lighter, finish heavier

210623 KESKIVIIKKO

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

220623 TORSTAI

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

230623 PERJANTAI

"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

Categories
Yleinen

WOD for Wednesday, Jun 14, 2023

170623 LAUANTAI

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)

170623 LAUANTAI

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