WOD for Tuesday, Mar 19, 2024

Sweat sesh

Every 2 minutes x 16
1. 1 round of Cindy
-> Row the remaining time

  1. 15 KB swings + 10 Burpees
    -> Shuttle run the remaining time

  2. 10 Wall Balls + 15 V-ups
    -> Bike the remaining time

  3. 10 DB hang snatch + 10 Box Jumps
    -> DU/SU the remaining time

WOD for Thursday, Mar 14, 2024

Rest / Open Gym

Rest / Open Gym

Kaveri-jyystö 140324

Warm-up:
2 rounds: 40sec ON/20sec OFF
1) Echo-bike
2) Box step over
3) 3 kipping+1 burpee/2 ring row+1 burpee…
4) Air squat

Partner AMRAPs:
6x AMRAP4, 2min rest between

A)
4cal Echo-bike
4 burpee box step over

B)
5 pull-up/ring row
5 WB

C)
40m sled push 60/40kg

  • YGIG, aloittava pari tekee liikkeen/liikkeet, sen jälkeen vaihto. Tavoitteena mahdollisimman monta kierrosta 4min aikana.

WOD for Tuesday, Mar 12, 2024

Gymnastics conditioning

RX
12 Every 90 sec (24 min)
1. 1 ub set of BMU + 8-16 Pistol Squats
2. 1 ub set of HS Walk + 8-16 Box Jumps
3. 1 ub set of T2B + 8-16 Wall Balls
4. Rest

SC
12 Every 90 sec (24 min)
1. 1 ub set of Pull Ups* + 8-16 Single leg Squats
2. 1 ub set of slider drag plank walk + 8-16 Box Jumps
3. 1 ub set of hanging knee raises + 8-16 Wall Balls
4. Rest

Core

Tabata:
V ups / Tuck ups
Hollow hold