Categories
Yleinen

WOD for Monday, Jan 03, 2022

Treeni 1 (open gym & kotitreeni)

Open gym

A) EMOM12
1. 30s squat hold + 30s air squat
2. 30s inch worm + 30s plank hold
3.20s hollow hold amrap 1/2 burpee

B) 15 AMRAP
10 Toes to bar
12 wallball 20/14
10 Push ups

Kotitreeni

A) EMOM12
1. 30s squat hold + 30s air squat
2. 30s inch worm + 30s plank hold
3.20s hollow hold amrap 1/2 burpee

B) 15 AMRAP
10 V-ups
12 Lunges
10 Push ups

Treeni 2 (open gym & kotitreeni)

Open gym

10min AMRAP
15/12 cal row
10 rower over burpee

2min REST

10min AMRAP
60 double under
20 sit-up

Kotitreeni

AMRAP20
20 Burpee
20 Sit-ups
20 Jumping jack
20 Pistol squat

Treeni 3 (open gym & kotitreeni)

Open gym

for time
15 – 12 – 9
front squat 60/42,5
box jump 60/50

3min rest

For time
9 – 6 – 3
front squat 90/60
box jump 75/60

Kotitreeni

For time
50 Air squat
50 Mountain climber
5 Wall walk
40 Air squat
40 Mountain climber
4 Wall walk
30 Air squat
30 Mountain climber
3 Wall walk
20 Air squat
20 Mountain climber
2 Wall walk
10 Air squat
10 Mountain climber
1 Wall Walk

030122 Maanantai

5 rounds for time
12+12 one arm DB deadlift 22,5/15
9+9 one arm DB hang power clean
6+6 one arm DB shoulder to overhead
300m run