WOD for Sunday, Jan 05, 2025

060125 MAANANTAI

(OTM 10
1. 5 knees to elbows + 5 push-up
2. 3 wallwalk)

for time w/ partner
3 rounds
20 handstand push-up
30 toes to bar
40 db hang snatch 30/22.5

split reps

070125 TIISTAI

Front squat + Back squat
3 x 3+5 @75-85% 1rm fs

Tempo back squat
3 x 10 @40% of your 1RM BS in tempo 50X1.
Rest 2:00

ALTERNATING BACK RACK LUNGES
100 reps with an empty barbell in as few sets as possible.
1 min rest between sets if you break.

080125 KESKIVIIKKO

Dumbbell Bench Press
Build to a 20RM over the course of 3-4 sets.
Then add weight for a 16RM.
Do one set every 3 minutes or faster.

080125 KESKIVIIKKO

Close Grip Bench Press
3 sets of max unbroken reps @60% of your 1RM BP
Rest for 90 seconds between sets.

080125 KESKIVIIKKO

DB Strict Press
3-4 sets of +10 @65% of your 1RM strict press.
Every 3:00 or faster

090125 TORSTAI

Clean and jerk waves (3 waves)
3 c&j @70% / 75% / 80%
2 c&j @75% / 80% / 85%
1 c&j @80% / 85% / 90%

(3 rounds for quality
10 barbell sit-up
10+10 barbell side bends
15 back extension)

090125 TORSTAI

TORSTAI STRENGHT

Pendlay Row (15min)
Build to a 12RM over the course of 4-5 sets.
Do one set every three minutes or faster.

Bent over Dumbbell Rows (15min)
Build to a 12RM (each arm) over the course of 4-5 sets.
Do one set every three minutes or faster.

Romanian Deadlift (15min)
5 reps every minute on the minute.
Start at 35% of your 1RM deadlift and add 5% every
other minute until you find your 5RM of the day.