WOD for Sunday, Apr 13, 2025

accumulate 1min hanging l-sit hold

5 rounds
1min shuttle run (1 rep = 10m)
1min knees to elbows
1min double under
1min rest

Sumo deadlift
4 x 8 @60-70% 1rm DL

3 rounds for quality:
20 DB walking lunge
10 DB Squats
15 + 15 s Copenhagen plank
Rest 1:1

ENGINE-WOD

5 rounds
2min walking lunges w/ db 22.5/15
2min ski
2min wallball 20/14
2min ski

(every 90s for 5 rounds
6-8 strict chest to bar pull-ups
– do regular strict pull-ups or assisted
c2b pull-ups if needed)

4 rounds
2min AMRAP
20 sit-up
AMRAP burpee pull-up
2min REST

(3 sets:
3 tall jerk
3 drop jump
90s rest)

Clean & jerk
2 x 1+3 @60-70%
3 x 1+2 @75-80%
3 x 1+1 @85-90%

front squat
2 – 2 – 2+ @85% of 1rm

STRENGTH-WOD

Test Max reps strict pull-ups

Barbell Triceps Extensions
3 x 10 reps at AHAFA.
Rest 1:00

Single arm dumbbell triceps extensions
3 x 10 at AHAFA (each arm)
Rest 1:00 after doing a set on each arm

Bulgarian Split squats 10min TEMPO 30X1
3 x 5 + 5 reps Same weight as last week 6
Rest 2:00

PITKÄPERJANTAI SPECIAL

"Chad"
for time
1000 box step ups
(with a weight vest)

For time w/ partner
2 rounds
80/70/60 cal row
60 deadlift 90/60
— 3min rest —
4 rounds
40/35/30 cal row
30 hang power clean 60/40

split reps

BENCHMARK-WOD

"Ellen"
3 rounds for time
20 burpee
21 db snatch 22.5/15
12 db thruster 22.5's/15's