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Yleinen

WOD for Sunday, May 07, 2023

080523 MAANANTAI

For time with a partner:
1-2-3-4-5-6-7-8-9-10:
Wall-ball shots 20/14
Toes-to-bars

Then…

10-9-8-7-6-5-4-3-2-1:
Wall-ball shots
Toes-to-bars

– Non-working partner hangs from the pull-up bar.

090523 TIISTAI

(every 2min for 5 rounds
30 crossover jumps
3 push jerk @50% +)

For time
5 rounds
55 double under
5 pushjerk 85/55

100523 KESKIVIIKKO

Back Squat
7 x 6 @80-90% of 6RM

100523 KESKIVIIKKO

Partner workout
10min AMRAP
9 db deadlift 22,5's/15's
6 box step overs w/ db's 22,5's/15's
rest while partner completes a round

110523 TORSTAI

(10min warm-up run)

4 rounds
1min shuttle run
1min pull-up
1min push-up
1min squat
1min rest

120523 PERJANTAI

Power snatch
3-3-2-2-1-1
start @60% 1rm

120523 PERJANTAI

For time:
15 – 12 – 9 – 6 – 3
power snatch 60% 1rm

(4 rounds
15s hollow hold
15s v-ups
30s rest)

130523 LAUANTAI

"Andi" with partner
For time:
100 hang power snatch 30/20
100 push press 30/20
100 sumo deadlift high pull 30/20
100 front squat 30/20

split reps

140523 SUNNUNTAI

HERO WOD
"Josie"

For time
1 mile run
then, 3 rounds
30 burpee
4 power clean 70/50
6 front squat 70/50
then,1 mile run

(wear a weight vest)