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Yleinen

WOD for Sunday, Apr 09, 2023

100423 MAANANTAI

in Teams of 4
A.
10min AMRAP of echo bike calories & weighted
box step overs 22.5/15
B.
10min AMRAP of row calories & burpees
C.
10min AMRAP of ski calories & db hang c&j 22.5/15

2min rest between amraps

110423 TIISTAI

3 rounds
2min AMRAP
3 wall walk
9 power clean 60/40
2min REST
2min AMRAP
9 strict handstand push-up / box hspu
9 power clean 60/40
2min REST

120423 KESKIVIIKKO

Back squat
Build to a heavy 8RM.
Then 5 x 8 @80-90% of 8RM.

120423 KESKIVIIKKO

4 rounds
in 1min:
8 front squat 70/50
AMRAP deadlift 70/50
1min REST

130423 TORSTAI

"Tabata That!"

Tabata Medicine ball clean 20/14
Rest 1 minute
Tabata Double under
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata KB swing 24/16

The Tabata interval is 20s of work followed
by 10s of rest for 8 intervals.
Tabata score is the least number of reps
performed in any of the eight intervals.
for example 10 – 50 – 12 – 18 = 90

140423 PERJANTAI

every 2min for 5 rounds
3 pause snatch @50-70% 1rm
(1s pause on knees & catch)

every 2min for 5 rounds
1 hang snatch + 1 snatch + 1 snatch balance
@60-80% 1rm

3 rounds
6 snatch deadlift @75-80% 1rm snatch
20 russian twists
1,5min rest

150423 LAUANTAI

WOD-LIIGA laji