WOD for Saturday, Apr 13, 2024

Strict Pull Ups & Strict HSPU

3 rounds
Every 2 minutes
A) Strict Pull ups
B) Strict HSPU

Level1
A) 5-10 x Banded / Low Bar Pull Ups
B) 5-10 x Box HSPU

Level2
A) 5-10 x Bodyweight Pull Ups
B) 5-10 x Strict HSPU (Max 1 abmat)

Level3
A) 3 x Weighted Pull Ups
B) 3 x Deficit Strict HSPU

Conditioning

AMRAP20
in teams of 2

7 T2B (SC: Hanging knee raises)
7 Thrusters
7 Bar over Burpees

400 m run

RX 42,5/30kg
SC 30/20kg

Toinen aloittaa amrapista ja toinen juoksusta, amrapia mennään niin pitkälle kuin ehtii parin juostessa. Tekijä vaihtuu juoksun perusteella ja jatketaan aina siitä mihin toinen amrapissa jäi.

WOD for Thursday, Apr 11, 2024

Rest / Open Gym

Rest / Open Gym

Jyystö 110424

Warm-up:

EMOM 12
1: Row 45sec
2: 5 KB DL + 5 KBS + 5 goblet squat 20/16kg
3: 8+8 reverse lunge
4: 6+6 SA hang DB C&J @ 12,5/10kg
5: Run 45sec
6: Rest

Conditioning:

Every 8min x 4

Set 1:
500/400m row
12 KB DL 32/24kg
9 KB swing
6 KB goblet squat
500/400m row

Set 2:
400m run
6+6 SA hang DB C&J 17,5kg/12,5kg
10 DB reverse lunge alt.
5 burpee over DB
400m run

WOD for Wednesday, Apr 10, 2024

Skill work

Level1
EMOM15
1) HS / Headstand hold
2) Box assisted kipping pull ups
3) 10-20 Plank shoulder taps
4) DU practise
5) Rest

Level2
EMOM15
1) Kipping HSPU
2) Box assisted BMU
3) 10-20 HS shoulder taps
4) DU / Crossovers
5) Rest

Level3
EMOM15
1) Deficit kipping HSPU
2) BMU / RMU
3) HS Walk with obstacles
4) DU / Crossovers
5) Rest

Conditioning

AMRAP12
2-4-6-8-10…
Wall Ball
KB Swing
Box Jumps

RX:
20/14lbs
24/16kg

SC
14/10lbs
20/12kg

WOD for Tuesday, Apr 09, 2024

Split Jerk

5 x 3 @65-70%
Every 2 minutes

Conditioning

EMOM20 (RX)
1. 18/14 Cal Row
2. 60m Sled Push @80/60kg
3. 16/12 Cal Echo Bike
4. 3 Shuttle Run (1 =20+20m)
5. Rest

EMOM20 (SC)
1. 14/10 Cal Row
2. 40m Sled Push @60/40kg
3. 12/8 Cal Echo Bike
4. 2 Shuttle Run (1 =20+20m)
5. Rest

WOD for Saturday, Apr 06, 2024

Strength

Strict Pull Ups & Strict HSPU

3 rounds
Every 2 minutes
A) Strict Pull ups*
B) Strict HSPU*

Level1
A) 5-10 x Banded / Low Bar Pull Ups
B) 5-10 x Box HSPU

Level2
A) 5-10 x Bodyweight Pull Ups
B) 5-10 x Strict HSPU (Max 1 abmat)

Level3
A) 5 x Weighted Pull Ups
B) 5 x Deficit Strict HSPU

Conditioning

AMRAP20 (RX)
8 C2B
10 Double DB Stoh 2×22,5/15kg
12 Box jump overs
200 m Run

AMRAP20 (SC)
8 Kipping Pull Ups / Jumping Pull Ups
10 Double DB Stoh 2×15/10kg
12 Box step overs
200 m Run