WOD

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

WOD

to 18.04.2024

SKILL

**Ring MU**

**E2MOM, 5 rounds**
1-5 Ring MU
10-20 goblet squats

STRENGTH (Deadlift)

**Deadlift 7x1**
* -nouseva paino
-lepo 3-4min*

STRENGTH (bent over row)

**bent over row 3x6**
* -lepo 2-3min
-lisää painoa edelliseen viikkoon*

STAMINA

**Every 5min 4 rounds**
Ergo 20-40cal (max 2min)
8- 12 hang power snatch (max 1min)
8-15 burpee to plate (max 1min)
* -lepo pitää jäädä vähintään 1min*

EasyWOD 18.4.2024

**Voima**
*E3MOM, 3 rounds*
12 weighted box step up alt.

**WOD**
*FOR TIME
21 - 15 -9*
KB thruster
ring row

ke 17.04.2024

3 rounds for time with a partner

40 toes-to-bars
12 wall walks
*– One athlete works at a time. Athletes may alternate as they see fit.*

**Scaled WOD
3 rounds for time with a partner:**
40 hanging knee raises
12 inch worms
*– One athlete works at a time. Athletes may alternate they see fit.*

ti 16.04.2024

10rds E2MOM

**1-3 front squat**

* - start easy enough to increase
weight each round*

ma 15.04.2024

AMRAP 20

400-m run
50 KB swings
150-m single-KB farmers carry

**Scaled WOD
AMRAP 20:**
300-m run/150 walk
30 KB swings
150-m single-KB farmers carry

EasyWOD 15.4.2024

**Voima**
*E3MOM, 4 rounds*
8 tempo ring row
-ylhäällä 1s pito, alaspäin hitaasti
-sopivan haastava kulma

**WOD**
*16min amrap*
30 cal ergo
30 air squat
30 sit up/vatsatutistus
30 worm push up
30 ring row

su 14.04.2024

Basic condition

**AMRAP 25 with a partner:**
20 wall-ball shots
10 bar muscle-ups/banded pull ups/ring rows
6 wall walk + burpees
*– Partners split work as needed.*

la 13.04.2024

For time

**5-10-15-20-25**
Ergo calories
DB hang snatches, left-arm (12.5/15 kg)
DB hang snatches, right-arm

**scaled WOD
For time:
5 - 10 -15**
Ergo calories
DB hang snatches, left-arm
DB hang snatches, right-arm

pe 12.04.2024

AMRAP 10

30 walking lunges
6 strict pull-ups
5 KB strict presses/arm (12/16 kg)

**scaled WOD
AMRAP 10:**
20 walking lunges
6 ring rows
5 DB strict presses/arm

to 11.04.2024

SKILL

**Ring MU**

**E2MOM, 5 rounds**
1-3 Ring MU
20-30 air squats

STRENGTH (Deadlift)

**Deadlift 5x3**
* -nouseva paino
-lepo 3-4min*

STRENGTH (bent over row)

**bent over row 3x8**
* -lepo 2-3min
-lisää painoa edelliseen viikkoon*

STAMINA

**Every 5min 4 rounds**
Ergo 20-40cal (max 2min)
8- 12 thruster (max 1min)
8-15 bar over burpee (max 1min)
* -lepo pitää jäädä vähintään 1min*

EasyWOD 11.4.2024

**Voima**
*Push up 4x 5-8*
-matala tanko/kuminauhat
-rest 2min

**WOD**
*5min Amrap*
4 plate squat
8 GTOH (plate)
12 jumping jacks

-rest 2min between amraps

*5min Amrap*
4 up downs
8 sit ups
12 OH lunge (plate)