Tutustu päivän WOD:in. Listauksesta näet myös aiempien päivien WOD:it.
WOD
WOD
pe 18.07.2025
9 hang power cleans (35/52,5 kg)
12 thrusters
15 lateral burpees over the bar
**Scaled WOD
3 rounds for time:**
6 hang power cleans
9 thrusters
12 lateral burpee bar step-overs
to 17.07.2025
**Kipping pull up/C2B**
**E2MOM, 5 rounds**
3-12 pull up/c2b
8-12 wall ball
**Bench press 5x3**
*– nouseva paino
– lepo 3-4min*
**24min EMOM**
1.min Ski 9-15 cal
2.min Bike 9-15cal
3.min Row 9-15cal
4.min rest
**Voima**
*E3MOM, 4rds*
Box step up 8+8
**WOD**
*21-15-9*
Air squat
Push press 2xDBs
ke 16.07.2025
**Build to a 1-rep-max snatch**
ti 15.07.2025
12 KB goblet squats (16/24 kg)
1 legless rope climb
12 single-arm KB box step-ups (51/51 cm)
6 strict pull-ups
**Scaled WOD
5 rounds for time:**
12 air squats
3 pull-to-stands
12 box step-ups
6 ring rows
ma 14.07.2025
400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run
**Scaled WOD
For time:**
150-m run/walk
20 hanging knee raises
150-m run/walk
5 inchworm + push-ups
150-m run/walk
20 hanging knee raises
150-m run/walk
**Voima**
*E3MOM, 4 rds*
Shoulder press (tanko) 8-10
**WOD**
*For time*
10 viivakävely/juoksu
20 Ring row
20 Plate jump
20 Ring row
10 viivakävely/juoksu
su 13.07.2025
Run 400m/row 500m
20 sit ups
20 Box jumps/box step ups
20 Ring rows
20 DB hang clean + jerks
la 12.07.2025
*HEIKKI ID 60v JUHLAWOD*
**60min AMRAP
2-3 henkilön tiimit (you go, I go)**
60cal Ergo
60 Push up
60 Wall Ball
60 Ring row
60 KB Swing
60cal Ergo
60 Hspu/pike push up
60 Front squat (20/30kg)
60 Pull up/Ring row
60 Hang power snatch (20/30kg)
60 cal Ergo
60 Push press (20/30kg)
60 OHS (20/30kg)
60 Toes to bar/sit up
60 DL (20/30kg)
60 cal Ergo
rest of time max reps BURPEES
pe 11.07.2025
**Thruster**
3-3-2-2-1-1-1
**Scaled WOD
For load:**
Thruster
3-3-3-3-3-3