WOD for Friday, Mar 10, 2023

Clean work

A) 3 x 3-position muscle clean
1 high hang muscle clean
1 hang muscle clean
1 muscle clean

B) 3 x 3-position clean *kyykkyyn!
1 high hang clean
1 hang clean
1 clean

Jerk Work

A) 3 x 3 paused push press
*2 sec paussi dipin pohjassa

B) 3 x 3 paused push jerk
*2 sec paussi vastaanotossa

WOD for Wednesday, Mar 08, 2023

Condtioning

AMRAP30 in pairs

10 Wall Ball
10/8 Cal Row
8 Box over Burpee

One runs 400m while the other does the amrap. Switch after every 400m and continue where the other left off.

Core

Tabata 1

  • abmat sit ups
  • side to side toe touches

Tabata 2

  • Tuck ups
  • Plank hip twists

WOD for Tuesday, Mar 07, 2023

BMU / Pull Up practise:

A) 3 kierrosta:
10 Lat pull downs
10 Jump to hollow and kip
3-5 tucked front lever raise / scap pull

B) 5 rounds to practise:
2-10 reps of BMU / Pull up drill of choice

  • Banded BMU
  • Box BMU
  • Low bar bmu
  • Box C2B / Pull Up
  • Banded kipping pull up (jos voimatasot riittää!)

Strength & Conditioning

AMRAP20
5-10 strict pull ups / 10 horizontal barbell row
20 m Double KB over head carry *pick weight
3+3 Turkish Get Ups

Jyystö 070323

EMOM 40:

1) Ski 12/9cal
2) Wallball 12
3) Row 12/9cal
4) DU 30-50
5) Rest

WOD for Saturday, Mar 04, 2023

Split Jerk

5 x 3 Paused Split Jerk @70%

1 sec paussi saksissa
Every 3 minutes

Conditioning

2 x AMRAP7 in pairs as YGIG

3 minute rest between amraps

A)
14 Cal Row
14 Erg Over Burpee
14 Wall Ball

RX: 20/14lbs / SC: 14/10lbs

B)
14 Cal Bike / Ski
14 Box Jump overs
14 SIngle Arm DB devils press

RX: 22,5/15kg / SC: 15/10kg

WOD for Tuesday, Feb 28, 2023

Skill work

HS & HSPU practise

EMOM16
1) 15-30 sec Headstand hold
2) 1 Wall walk to (10) shoulder taps OR HS hold
3) 5-10 Kipping HSPU / Negative HSPU / Box HSPU (*advanced voi tehdä myös deficit kipping HSPU)
4) Rest

Strength & Conditioning Work

AMRAP16
– 10 Horizontal Barbell Rows
– 10 Push Ups / Box Push Ups
– 10 Pistol Squats / Assisted single leg squats
– 15/12 Cal choice of erg

Jyystö 280223

30sec ON/30sec OFF, 5 rounds

1) Row
2) Ab-mat sit-up
3) Echobike
4) DB snatch 15/10kg
5) DU
6) KB swing 16/12kg
7) WB 9/6kg
8) Burpee box over
9) Rest 1min

  • Uusinta, tehty kesäkuussa -22.