Categories
Yleinen

WOD for Sunday, Jan 08, 2023

090123 MAANANTAI

Build to daily max in the following complex
3 deadlift + 2 hang power clean + 1 push jerk

090123 MAANANTAI

every 2min for 5 rounds
A. row 250/200m
B. 1 round of
12 deadlift 70/50
9 hang power clean
6 shoulder to overhead

100123 TIISTAI

Front squat
Go for heavy 5 reps (4 sets)

100123 TIISTAI

For time:
10-1 DB snatch 30/22.5
20-2 DB front rack reverse lunges 30/22.5

110123 KESKIVIIKKO

Broad jump 5 x 1

110123 KESKIVIIKKO

On the minute for 20min
1. sit-up
2. box jump 60/50
3. toes to rings
4. wall walk

120123 TORSTAI

2 rounds
3min AMRAP
2 rope climb
10 pistol squat
3min AMRAP
target burpee
3min REST

130123 PERJANTAI

every 90s for 3 rounds
3 power clean + push jerk @65-70%
90s rest after 3 rounds then
every 90s for 3 rounds
2 power clean + push jerk @75-80%
90s rest after 3 rounds then
every 90s for 3 rounds
1 power clean + push jerk @85-90%

140123 LAUANTAI

WOD-liiga laji 1
"Tankotanssin SM"