WOD

Tutustu päivän WOD:in. Listauksesta näet myös aiempien päivien WOD:it.

WOD

ma 18.03.2024

For time

**20-18-16-14-12-10-8-6-4-2**
Deadlifts (37,5/52,5 kg)
*– Complete 2 wall walks between each set.*

**Scaled WOD
For time:
10-9-8-7-6-5-4-3-2-1**
Deadlifts
*– Complete 6 plank hold shoulder taps between each set.*

EasyWOD 18.3.2024

**Voima**
*E3MOM, 4 rounds*
12 steps goblet walking lunge

**WOD**
*AMRAP 10:*
12 air squats
10 up downs
8 ring row

su 17.03.2024

BASIC CONDITION

**AMRAP 30min with a partner:
You go, i go**
60 Wall ball
60 cal ergo
60 KB swing
60 sit up
40 burpee
60 ring row

la 16.03.2024

Open 24.3

**For time, using a running clock:
5 rounds of:**
10 thrusters (29/43 kg)
10 chest-to-bar pull-ups

*Rest 1 minute, then:*

**5 rounds of:**
7 thrusters (43/61 kg)
7 bar muscle-ups

**Scaled WOD
For time, using a running clock:
5 rounds of:**
10 thrusters (weight 1)
10 jumping chest-to-bar pull-ups

*Rest 1 minute, then:*

**5 rounds of:**
7 thrusters (weight 2)
10 jumping pull-ups

pe 15.03.2024

AMRAP 17

40 burpees to a target
40 front squats (30/40 kg)
30 burpees to a target
30 front squats (40/60 kg)
20 burpees to a target
20 front squats (55/80 kg)
10 burpees to a target
Max-rep front squats (70/100 kg)

**Scaled WOD
AMRAP 17:**
30 burpees
30 front squats (15/25kg)
20 burpees to max reach
20 front squats (20/30 kg)
10 burpees to max reach
10 front squats (25/35 kg)
5 burpees to max reach
Max-rep front squats (30/40 kg)

to 14.03.2024

SKILL

**Skill Handstand**
* -harjoitellaan käsilläseisontaa seinää vasten vaiheittain. tarkoitettu niille, joilla haasteita päästä käsilläseisontaan.*

**E2MOM, 5 rounds**
1-3 x Handstand
20-40 DU/SU

STRENGTH (Back squat)

**Back squat 4x6**
* -nouseva paino
-lepo 3-4min*

STRENGTH (back rack reverse lunge)

**back rack reverse lunge 3x 6+6**
* -lepo 2-3min
-tee heikompi jalka ensin*

STAMINA

**2x 10min amrap
10min Amrap**
ergo max cal
* -rest 5min between amraps
-käytä samaa laitetta molemmilla kierroksilla*

EasyWOD 14.3.2024

**Voima**
*Strict pull up 4x 4-6*
-matala tanko/kuminauha
-rest 2min

**WOD**
*partner WOD
4min Amrap*
P1 Row 100m
P2 air squats
-rest 1min between amraps

*4min Amrap*
P1 Row 100m
P2 sit ups
-rest 1min between amraps

*4min Amrap*
P1 Row 100m
P2 kb swings

ke 13.03.2024

3 rounds for time

15 DB push presses (15/22.5 kg)
15m DB front rack walking lunges
50 double-unders
*– Use two DBs.*

**Scaled WOD
3 rounds for time:**
15 DB push presses (5/7.5 kg)
15m DB front rack walking lunges
50 single-unders
*– Use two DBs.*

ti 12.03.2024

10 rounds for time

3 bar muscle-ups
5 shuttle runs
*– 1 shuttle run is 7,5m down/7,5m back*

**Scaled WOD
10 rounds for time:**
5 ring rows
3 shuttle runs
*– 1 shuttle run is 7,5m down/7,5m back*