WOD for Sunday, Nov 16, 2025

171125 MAANANTAI

OTM 9
1. 6 hang muscle clean & press
2. 15-20s copenhagen plank (both sides)
3. 15 back extension

For time
30 – 20 – 10
hang power clean 60/42,5
shoulder to overhead 60/42,5

181125 TIISTAI

5 rounds
in 1min:
10 goblet squat 32/24
AMRAP v-ups
1min REST

181125 TIISTAI

ENGINE WOD

4 rounds
3min sled push (you go, I go)
3min ski
3min echo bike (you go, I go)
3min arrunner / shuttle run (alternate)

191125 KESKIVIIKKO

(One arm db row
4 x 10+10 )

For time
2k/1,7k row
50 burpee pull-up

201125 TORSTAI

3 x 3 Tall snatch
3 x 5 snatch balance
3 x 3 pause hang snatch (2s pause on catch)

OTM 10
2 hang snatch @70%

4 sets
5 overhead squat @60-70%
3 box jump
2min rest

201125 TORSTAI

STRENGHT WOD

Back squat
5 x 5 @70-75% of 1RM

Alternating back rack lunges
Build to a 20RM over the course of 3-4 sets.
All sets done as sets of 20.
Rest for 2-3 min between sets..

2 rounds
4min AMRAP
5 shuttle run (1 rep = 2 x 7,5m)
30m walking lunge w/ db overhead 22.5/15
2min REST
4min AMRAP
12/9 cal ski
12 kb swing 24/16
2min REST
4min AMRAP
12 toes to rings
36 double under
2min REST

221125 LAUANTAI

For time
21 – 15 – 9
thruster 42,5/30
box over jump 60/50

221125 LAUANTAI

For time
12 – 9 – 6
thruster 60/42,5
box over jump 75/60

231125 SUNNUNTAI

HYBRID WOD

3 rounds
1k run
1k row / 50 wallball
1k run
50 wallball / 1k row