WOD for Sunday, Sep 21, 2025

220925 MAANANTAI

For time w/ partner
30 rounds (15 rounds for each)
5 toes to bar
4 bar over burpee
3 deadlift 70/50
2 hang power clean 70/50
1 shoulder to overhead 70/50
rest while partner completes a round

You go, I go. Full rounds

230925 TIISTAI

Back squat
Build to a heavy 8RM.
Then 5 x 8 @80-90% of 8RM.

230925 TIISTAI

For time w/ partner
10 rounds (5 for each)
10 walking lunge w/ db 30/20
10 box step over w/ db 30/20
rest while partner completes a round

230925 TIISTAI

ENGINE WOD

2 rounds
5min AMRAP row
5min AMRAP
20m burpee broad jump
4 shuttle run (1 rep = 2x10m)
5min AMRAP ski
5min AMRAP
15 sit-up
20 box step overs w/ db 22.5/15

240925 KESKIVIIKKO

Shoulder press
4 x 6
– go for a heavy set of 6

240925 KESKIVIIKKO

7min AMRAP
5 strict pull-up
10 v-up
15 back extension

250925 TORSTAI

2 x 5 Muscle snatch
2 x 3 Pause power snatch (2s pause on catch)
2 x 3 Pause deep power snatch (2s pause on catch)
2 x 3 Pause squat snatch (2s pause on catch)

OTM 10
1 power snatch + 1 hang squat snatch @70%

snatch pull
4 x 6 @75%

250925 TORSTAI

STRENGHT WOD

Back squat
8 – 8 – 6 – 6
65% – 70% – 80% – 85%

Front squat
5 – 5 – 5 – 5
70% – 75% – 80% – 85%