WOD for Sunday, Oct 20, 2024

Power snatch (tng)
10 – 8 – 6 – 4 – 2
start @40-50% 1rm, add weight
each set

4 rounds
90s AMRAP
10 hang power snatch 42,5/30
AMRAP bar over burpee
90s REST

Back squat (wave 3)
5 x 4 add 2,5-5kg to last wave
(last wave: @80-85 % of 3rm + 2,5-5kg)

4 rounds
12 front rack reverse lunges 50/35
16 weighted sit-up 20/14
rest while partner completes a round

(A.
3 rounds
5 strict chest to bar pull-up
10 barbell row
15 push-up
2min rest)

B.
every 3min for 4 rounds
15/12 cal ski
unbroken set of chest to bar pull-ups

(every 2min for 4 sets
3-6 strict toes to bar
15 back extension)

For time
40 wallball 20/14
30 db one arm hang c&j 22.5/15
20 box over jump 60/50
30 db one arm hang c&j 22.5/15
40 wallball 20/14

3 sets
2 pause clean + 1 pause hang clean
@50-60%
3 sets
1 pause snatch + 1 pause hang clean
@65-75%
3 sets
1 pause clean @80%

clean pull
4 x 5 @75-85%

5 rounds for repetitions
1min row
1min double kb deadlift 24's/16's
1min shuttle run (1 rep = 2 x 7m)
1min wall walk
1min rest

BENCHMARK-WOD

"Havana"
25min AMRAP
150 double under
50 push-up
15 power clean 85/57,5

TORSTAI STRENGTH

Wendler week 2
Deadlift 3 – 3 – 3-+ @70-80-90% +5-10kg
laske painot: 1RM x 90%

TORSTAI STRENGTH
Wendler week 2
Bench press 3 – 3 – 3+ @70-80-90% +5-10kg
laske painot: 1RM x 90%