Tutustu päivän WOD:in. Listauksesta näet myös aiempien päivien WOD:it.
WOD
WOD
su 29.01.2023
**4 rounds (work 40s, rest 20s)**
OHS (5-20kg)
ring row
push press (snatch grip niskan takaa) 5-20kg
sit up
hang power snatch (5-20kg)
plank hold
la 28.01.2023
60 synchro sit-ups
40 box jumps
20 chest-to-bar pull-ups
**ScaledWOD
AMRAP 15 with a partner:**
30 synchro sit-ups
20 box step-ups
10 jumping c2b pull-ups
pe 27.01.2023
**Power snatch**
2-2-2-2-2-2-2
**Squat snatch**
1-1-1-1-1-1-1
**Power snatch**
3-3-3-3-3-3-3
**Hang squat snatch**
3-3-3-3-3-3-3
to 26.01.2023
**DU skills**
**5 rounds 30s work/ 30s rest**
Double unders
wall walk/inch worm
kb swing
**Deadlift 5x3**
* -nouseva paino
-lepo 3-4min sarjojen välissä*
**3x 5min AMRAP**
6 bar over burpee
6 thruster
6 cal ergo
* -rest 3min between amraps*
**Voima**
*E3MOM, 3 rounds*
push press x8
**WOD**
*16min EMOM*
1.min 8-14 WB
2.min 2-4 rope climb lattiasta
3.min max up down
4.min rest
ke 25.01.2023
**AMRAP 20:**
8 toes-to-bars
10 single-DB hang clean and jerks
12/14 calorie row
**ScaledWOD
AMRAP 20:**
8 sit-ups
10 single-DB hang clean and jerks
8/10 calorie ergo
ti 24.01.2023
1:00 max box step-ups
1:00 max calorie ergo
*– Rest 1:00 between rounds*
ma 23.01.2023
**Bench press**
3-3-3-3-3
**Shoulder press**
3-3-3-3-3
**Push press**
3-3-3-3-3
**Voima**
*E3MOM, 4 rounds*
Deadlift x5
-nouseva paino
**WOD**
*Baseline for time*
500m row
40 air squat
30 sit up
20 push up
10 ring row
su 22.01.2023
**4 rounds**
work 5min/rest 3min
ergo