Categories
Yleinen

WOD for Sunday, Dec 17, 2023

181223 MAANANTAI

On a 10:00 clock:
3 hang power cleans
– built to a heavy set
– rest about 2min between sets

181223 MAANANTAI

For time:
2 power cleans 70/50
50 double-unders /100 single unders
4 power cleans
50 double-unders /100 single unders
6 power cleans
50 double-unders /100 single unders
8 power cleans
50 double-unders /100 single unders
10 power cleans

191223 TIISTAI

Deadlift
20 reps @50% 1rm +5kg
then 3 x 10 (same weight)

191223 TIISTAI

For time
100 sit-up
in the beginning of each min perform
14 wallball (odd minutes)
14 kb swing 24/16 (even minutes)

201223 KESKIVIIKKO

(OTM 5
5-15m hand stand walk / 15-30s handstand hold)

4 Rounds for repetitions
1min shuttle run
1min toes to rings
1min row (cal)
1min wallwalk
1min rest

211223 TORSTAI

For time
10!
Bench press 80/50
1 rope climb after each set

221223 PERJANTAI

muscle snatch + squat snatch
3 x 2 + 2 @40-50%
3 x 1 + 2 @50-60%

squat snatch w/ 2s pause on catch
6 x 1 @70-90%

tempo overhead squat (3s down)
3 x 3 @65-75%

231223 LAUANTAI

"12 Steps of Christmas"
1 Power clean 60/45
2 Hang squat clean 60/45
3 Jerk 60/45
4 Front squat 60/45
5 Deadlift 60/45
6 Bar over burpee
7 Pull-up / jumping pullup
8 Sit-up
9 DB snatch 22.5/15
10 Kb Swing 32/24
11 Toes to bar
12 DB one arm devils press 22.5/15

Categories
Yleinen

WOD for Sunday, Dec 10, 2023

111223 MAANANTAI

Hang power snatch
4 x 5

111223 MAANANTAI

3min AMRAP
10 hang power snatch 40/25
6 bar over burpee
2min REST
3min AMRAP
8 hang power snatch 50/35
8 bar over burpee
2min REST
3min AMRAP
6 hang power snatch 60/40
10 bar over burpee

121223 TIISTAI

Deadlift
20 reps @50% 1rm
then 3 x 10 (same weight)

121223 TIISTAI

7 rounds for time
6 russian swing 32/24
9 goblet squat 32/24
12 sit-up

131223 KESKIVIIKKO

(OTM 8
1. 3-7 strict handstand push-up / box hspu
2. 10+10 hollow rock & arch rock)

3 rounds
3min AMRAP
12 box step ups w/ db 22.5/15
8 deficit handstand push-up 15/10kg plates
2min AMRAP
row for calories
1min REST

141223 TORSTAI

Bench press
10 – 8 – 6 – 4 – 2

141223 TORSTAI

3 rounds (you go, I go)
6 strict pullup
6+6 db one arm pushpress 22.5/15
3 rounds (you go, I go)
12 pullup
8+8 db one arm push jerk 22.5/15

151223 PERJANTAI

Hi-hang squat clean
3 x 3
Hang squat clean
3 x 2
Squat clean + front squat
3 x 1+2

161223 LAUANTAI

Partner workout "I need Pipari to recover"
30min AMRAP
60 db one arm hang c&j 22.5/15
40 cal ski
20 box over jump
60 db snatch 22.5/15
40 cal ski
20 box over jump

split reps

Categories
Yleinen

WOD for Sunday, Dec 03, 2023

041223 MAANANTAI

"Disrupted DT"
Every 3:00 for 7 rounds:
12 deadlifts 70/50
9 hang power cleans 70/50
6 push jerks 70/50
– Use the same barbell for each movement.
– Score is slowest round.

051223 TIISTAI

(Accumulate 2min (free) handstand hold)

3 rounds
in 2min:
A. 12/9 cal ski + AMRAP toes to bar
B. 12/9 cal ski + AMRAP wall walk
2min REST after A & B

alternate between A & B, result is the amount of
toes to bars & wall walks completed

061223 KESKIVIIKKO

"SUOMI 106"
For time with partner
106 down&up
106 squat
106 situp
106 pull-up / jumping pullup
106 situp
106 squat
106 down&up

split repetitions as desired

071223 TORSTAI

For time
4 rounds
15 wallball 20/14
10 sumo deadlift high-pull 45/30

Rest 3min, then for time
2 rounds
30 wallball 20/14
20 sumo deadlift high-pull 45/30

result is the total time after last set (3min rest included)

081223 PERJANTAI

jerk in split 3 x 5

jerk balance 4 x 3

pause split jerk 4 x 3 @50-65% 1rm
(2s pause in dip & catch)

pause split jerk 4 x 2 @65-75% 1rm
(2s pause in catch)

091223 LAUANTAI

4 rounds for repetitions
1min rope climb
1min pistol squat
1min db snatch 22.5/15
1min row (cal)
1min rest

Categories
Yleinen

WOD for Sunday, Nov 26, 2023

271123 MAANANTAI

"Cindy"
20min AMRAP
5 pull-up
10 push-up
15 squat

281123 TIISTAI

For time
10!
deadlift 130/90
front squat 90/60

281123 TIISTAI

5min AMRAP
15 v-up
15 arch rock

291123 KESKIVIIKKO

Partner workout
8 rounds for time
8 alternating DB hang snatches 22.5/15
8 box jump-overs 75/60
rest while partner completes a round, 8 rounds for both

rest exactly 4 min, then

100 box step-overs w/ db 22.5/15
reps can be completed only when partner is doing bar hang

301123 TORSTAI

Find 2RM Pushpress

301123 TORSTAI

"Elizabeth"
21 – 15 – 9
Clean 60/42,5
Ring dip

011223 PERJANTAI

hang muscle snatch + hang squat snatch
3 x 2 + 2 @40-50%
3 x 1 + 2 @50-60%

hang squat snatch w/ 2s pause on catch
3 x 2 @70-80%

tempo overhead squat (3s down)
3 x 5 @50-60%

021223 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, Nov 19, 2023

201123 MAANANTAI

Max reps of strict pullups

201123 MAANANTAI

"Jackie"
For time
1k row
50 thruster 20/15
30 pullup

211123 TIISTAI

Find 1RM Back squat

211123 TIISTAI

"Grace"
For time
30 clean & jerk 60/42,5

221123 KESKIVIIKKO

20min AMRAP
60 double under
15+15 db one arm deadlift 30/22.5
15 sit-up

(OTM 9
1. 20-30 (double) crossover jumps / practise double unders
2. 10-15 toes to rings
3. 15 back extension)

231123 TORSTAI

Shoulder press + pushpress
4 x 2+4 @75-95% 1 RM SP

231123 TORSTAI

4 rounds
90s AMRAP
8 handstand push-up
12 jumping split squat
90s REST

241123 PERJANTAI

Find 3RM power snatch

241123 PERJANTAI

"Ingrid"
For time
10 rounds
3 Power snatch 60/42,5
3 Bar over burpee

251123 LAUANTAI

For time with partner
90 – 70 – 50 – 30 wallball 20/14
80 – 60 – 40 – 20 box over jump 60/50

(4 rounds
30s one arm farmers walk with kb 32/24
30s one arm farmers walk with kb 32/24
60s rest)

Categories
Yleinen

WOD for Sunday, Nov 12, 2023

131123 MAANANTAI

Every 5min for 2 Rounds
A. for time: 500m row
B. for time: 3 rounds of
12 kb swing 24/16
10 toes to bar

each part for time
result is total time spent in A+B+A+B

141123 TIISTAI

Find daily 2RM Back squat (no fails!)

141123 TIISTAI

For time
15 – 12 – 9 thruster 50/35
20 push-up after each set

151123 KESKIVIIKKO

For time:
80/60 Cal ski
70 Burpee pull-up
60 KB deadlift 2 x 24/16kg
50 V-up

161123 TORSTAI

Shoulder press + pushpress
4 x 3+5 @70-90% 1 RM SP

161123 TORSTAI

every 2min for 5 rounds
2-5 wall walk
10 box over jump 70/60

171123 PERJANTAI

(3 rounds
3 tall clean
3 seated box jump
1-2 min rest)

5 sets of
1 squat clean + 1 hang squat clean + 1 front squat
start @70%, add weight as needed

3 x 5 Clean pull @85-90%

171123 LAUANTAI

For reps:
1min rope climbs
1min db squat snatch 22.5/15
2 min rope climbs
2 min db squat snatch
3 min rope climbs
3 min db squat snatch

(accumulate 1min hanging l-sit hold
accumulate 1+1min side plank hold
accumulate 2min plank hold)

Categories
Yleinen

WOD for Sunday, Nov 05, 2023

051123 SUNNUNTAI

Sunday Smash

"Annie"
50 – 40 – 30 – 20 – 10
double under
sit-up

051123 SUNNUNTAI

SUNDAY SMASH

"Alexander"
5 Rounds
31 back squat 60/42,5
12 power clean 85/60

061123 MAANANTAI

"Tabata This!"

Tabata row (cal)
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

The Tabata interval is 20s of work followed by 10s of rest
for 8 intervals. For this workout, your Tabata score is the
least number of reps performed in any of the 8 intervals.

071123 TIISTAI

7min AMRAP
5+5 pistol squat
10 kb russian swing 32/24

(Alkuun
3 rounds for quality
10 hip thrust
8+8 one legged kb deadlift
10 front rack reverse lunge
6 strict toes to bar)

081123 KESKIVIIKKO

4 rounds
30s (legless) rope climb
90s rest
30s ring dip
90s rest
30s db press
90s rest

091123 TORSTAI

(practise double crossovers / crossovers / double unders)

4 rounds
2,5min AMRAP
50 double under
15 wallball
2,5min AMRAP
easy skiing

result is the reps accumulated in the first amrap (du&wb)

101123 PERJANTAI

every 90s for 6 rounds
1. 1 power clean + 3 split jerk
2. 1 power clean + 2 split jerk
3. 1 power clean + 1 split jerk

start @60% 1 rm c&j, add weight every 2 rounds

111123 LAUANTAI

(practise inverted burpee)

For time with partner
90 – 60 – 30
power snatch 42,5/30
box jump 60/50
perform 30 handstand push-up after each round

Categories
Yleinen

WOD for Saturday, Nov 04, 2023

041123 LAUANTAI

3 x 10 Db snatch (go for a heavy set)

041123 LAUANTAI

6 Rounds
1min db snatch 22.5/15
1min box over burpee
2min rest

Categories
Yleinen

WOD for Friday, Nov 03, 2023

031123 PERJANTAI

every 2min for 4 rounds
3 tall snatch
3 broad jump

every 2min for 4 rounds
1 snatch pull + 1 hang snatch + 1 snatch balance @50-70%

every 2min for 4 rounds
1 snatch pull + 1 hang snatch @70-85%

Categories
Yleinen

WOD for Thursday, Nov 02, 2023

021123 TORSTAI

Pushpress
4 – 3 – 3 – 2
70% – 80% – 85% – 90%

021123 TORSTAI

For time
5 rope climb
25 box step over 22.5/15
50 sit-up
5 rope climb