WOD for Wednesday, Feb 28, 2024

Clean & Jerk

9 sets every 2 minutes (18min)
3 x 3 @ 68%
3 x 2 @ 78%
3 x 1 @ 88%

Barbell Cycling / Conditioning

EMOM12

2 rounds of:
A) 7 TNG Power Clean & Jerks + Max reps bar over burpees
B) Rest

2 rounds of:
A) 5 TNG Power Clean & Jerks + Max reps bar over burpees
B) Rest

2 rounds of:
A) 3 TNG Power Clean & Jerks + Max reps bar over burpees
B) Rest

7's @40-50%
5's @50-60%
3's @60-70%

WOD for Tuesday, Feb 27, 2024

Conditioning

8 x 2 min on / 2 min off (30min)

A)
AMRAP of
2 BMU (SC 6 Pull-ups / Jumping pull-ups)
6 Wall Ball @20/14lbs (SC @14/10lbs)

B)
Buy in:
25/20 Cal Bike
-> rest of the time max reps
Shuttle run (1= 10+10m)

C)
AMRAP of
2 Devils Press @2×22,5/15kg (SC @2×15/10kg)
6 T2B (SC 6 Hanging knee raises)

D)
Buy in:
25/20 Cal Row
-> rest of the time max reps box over jumps

Core

Tabata:
Tuck Ups & Hollow Hold

WOD for Friday, Feb 23, 2024

Conditioning

2 x AMRAP8 / Rest 4

A)
1-2-3..
Wall Walk
3-6-9..
DB Snatch RX @15/22,5kg / SC @15/10kg
10-20-30..
DU's RX / SU's SC

B)
2-4-6..
Row Cals
Thrusters RX @42,5/30kg / SC @30/20kg
Bar over burpees

Accessories

EMOM12 (40sec on 20 off)
1. Cuban press
2. Lat pull downs
3. Prone snow angels
4. L-Hang (pull up bar or rope)

WOD for Thursday, Feb 22, 2024

Rest / Open Gym

Rest / Open Gym

Jyystö 220224

Aerobic work

2min work/30sec rest x 16 (40min total)

  1. Bike-erg/echo-bike
  2. Shuttle run 60m+3 burpee
  3. Row/ski
  4. 6 KB swing+6 goblet squat+6 abmat sit-up
  • 2. pisteellä juostaan 3x20m ja sitten kolme burpeeta jne. 4. pisteellä toistetaan näitä kolmea liikettä koko työaika, päätä itse kahvakuulan paino. 1. ja 2. maltillinen vauhti, idea pysytellä aerobisella alueella.

WOD for Tuesday, Feb 20, 2024

Conditioning

3 x 7 min on / 3 min off (27min)

A)
Buy in:
40/32 Cal Bike
20 Burpees
-> continue with amrap of:
40 DU's / SU's
10/8 Cal Row

B)
Buy in:
40 Wall Ball @20/14lbs
20 Burpees
-> continue with amrap of:
8 C2B (RX) 8 Pull Up / Ring Row (SC)
12 Box jump overs (SC may step)

C)
Buy in:
40/32 Cal Row
20 Burpees
-> continue with amrap of:
12 KB Swings RX @24/16kg SC @20/12kg
10/8 Cal Bike

Core

EMOM6

4-8 Single leg V-ups
4-8 Tuck Ups
4-8 Hollow Rocks
4-8 sec Hollow Hold