WOD for Sunday, Dec 01, 2024

021224 MAANANTAI

Accumulate 2min bar hang & 1min hanging l-sit hold

every 6min for 2 rounds
A. 1,2k/1k row or ski
B. 1 round of
15 pull-up
20 burpee box overs w/ db 22.5/15
15 pull-up

031224 TIISTAI

Paused Front Squat 5 x 3 reps at 60% of your
5 x 3 @60% of your 1RM front squat.

every 2min for 3 rounds
A. 3+3 turkish get-up
B. 20 back extension + 20 sit-up
C. 10 double db deadlift + 12 double db reverse lunge

041224 KESKIVIIKKO

(OTM 6
3-7 strict handstand push-up / pike push-up
2min rest
OTM 6
4-8 handstand push-up / 8 double db pushpress)

12min AMRAP w/ partner
10 wall walk
40 db one arm hang c&j 22.5/15

split reps

051224 TORSTAI

5 rounds
1min wallball 20/14
1min bar muscle-up
1min shuttle run (1 rep = 7m)
1min rest

"SUOMI 107"
For time with partner
107 power snatch 35/25 (split reps)
107 double under (both do 107)
107 hang power snatch 35/25 (split reps)
107 double under (both do 107)
107 overhead squat 35/25 (split reps)
107 double under (both do 107)

071224 LAUANTAI

PIKKUJOULU-PARIKARKELOT

For time w/ partner (split reps)
3 rounds
20 toes to bar (intermediate 10 t2b, scaled 20 hanging knee raises)
30 db snatch 22.5/15 (int. 15/10, scaled 10/7.5)

rest exatcly 3 minutes then

40 deadlift
30 power clean
20 front squat
rx 80/55, intermediate 60/40, scaled 40/30

rest exactly 3 minutes then

120/105/90 cal row (m+m 120 / m+n 105 / n+n 90)
60 burpee over rower