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Yleinen

WOD for Sunday, Feb 19, 2023

200223 MAANANTAI

Find 1RM of
weighted pull-up or
OTM 8
1 slow strict pull-up / 1 negative pull-up

200223 MAANANTAI

3 rounds
2min AMRAP
8 chest to bar
10 db hang c&j 22.5/15
2min row for calories
2min REST

210223 TIISTAI

Deadlift
5 x 4 @75-85%

210223 TIISTAI

5 rounds
in 1min
8 front rack reverse lunges 70/50
AMRAP deadlift 70/50
1min REST

220223 KESKIVIIKKO

For time
2 rounds
1k/850m row
50 wallball 20/14
40 box over jump 60/50
30 burpee

(3 rounds
15s side plank dip + 15s side plank hold R
15s side plank dip + 15s side plank hold L
15s hollow rock + 15s hollow hold
30s rest)

230223 TORSTAI

For time
4 – 3 – 2 rope climb
12 – 9 – 6 power snatch 60/40
(cap 6min)

230223 TORSTAI

for time:
15 – 12 – 9 deficit handstand push-up
9 – 7 – 5 thruster 60/40
(cap 6min)

240223 PERJANTAI

For time and quality:
15 power clean + push jerk @50%
1min rest
12 power clean + push jerk @65%
1,5min rest
9 power clean + push jerk @75%
2min rest
6 power clean + push jerk @85%

(3 rounds
15 barbell side bends
8-12 barbell rollouts
rest as needed )

250223 LAUANTAI

CF Open 23.2