Categories
Yleinen

WOD for Monday, Nov 22, 2021

221121 MAANANTAI

On the minute for 11min
1-5: 1-5 strict slow pull-up
6: rest
7-11: 5-10 slow push-up

221121 MAANANTAI

8min AMRAP
30 double under
8+8 one arm db pushpress 22,5/15
8 lateral burpee over db

231121 TIISTAI

Back Squat 3 x 5 @50-60-70% of 1rm

Narrow Stance Back Squat 3 x 5 @7-8 RPE

3 Rounds for quality
10 hip thrust + 10s hold
30+30m kb overhead walk (one arm)
10-20 v-ups

241121 KESKIVIIKKO

For time:
1k erg
80 db one arm hang c&j
750m erg
60 db one arm hang c&j
500m erg
40 db one arm hang c&j
250m erg

251121 TORSTAI

Team workout (team of 3)
21min AMRAP (full rounds)
9 sumo deadlift high pull 42,5/30
6 box over jump 60/50
1-4 bar muscle-up

261121 PERJANTAI

behind the neck power jerk 3 x 3

behind the neck split jerk 3 x 3

power jerk + split jerk
3 x 2+2 @50-65% 1RM
3 x 1+1 @70-80% 1RM

271121 LAUANTAI

2min AMRAP of rope climbs
2min AMRAP of row (cal)
2min REST
2min AMRAP of wall walks
2min AMRAP of row (cal)
2min REST
2min AMRAP of toes to rings
2min AMRAP of row (cal)