Categories
Yleinen

WOD for Sunday, Apr 30, 2023

020523 TIISTAI

On the minute for 28min (7R)
1. 18/14 cal row
2. 60 double under
3. 1 round of cindy
4. rest

0305323 KESKIVIIKKO

Back squat
Build to a heavy 6RM
Then 6 x 6 @80-90% of 6RM

030523 KESKIVIIKKO

for time:
21 – 15 – 9
deadlift 90/60
wallball 20/14

040523 TORSTAI

(OTM 8
1. 15-30s handstand hold
2. 8-12 plate steps)

4 rounds
in 90s:
20 db snatch 22.5/15
AMRAP handstand walk / wall walk
90s rest

050523 PERJANTAI

Every 2min for 9 rounds
1-3: 3 muscle clean
4-6: 3 power clean
7-9: 3 squat clean

4 rounds
10 clean pull @40-50% 1rm
10 barbell rollout
1-2min rest

060523 LAUANTAI

For time with partner:
50 – 40 – 30 – 20 – 10
ski (cal)
shoulder to overhead 60/40
box over jump 60/50

070523 SUNNUNTAI

"Glen"
For time
30 clean & jerk 60/42.5
1 mile run
10 rope climb
1 mile run
100 burpee