Tiistai 23.4.2019

WOD

Metcon (no result, for quality)

25 minutes for quality and min. rest of:

2 Rope climbs

4 HSPU

8 Toes to bar

Accessory:

Seated (on floor) facepull with a band 4-5 x 15-20 – light

Seated (on floor) DB/KB 1-arm shoulder press, 4-5 x 20 (10/10) – light

Maanantai 22.4.2019

WOD

Metcon (time)

21-15-9 reps for time of:

Thrusters 40/30kg

Calories row

Timecap: 6 minutes

Accessory:

4-5 sets of 20 (10/10) Front rack lunges with KB’s – light to moderate

4-5 sets of 20 Reverse hypers – light to moderate

Sunnuntai 21.4.2019

WOD

Metcon (reps) 

“Ricky”

AMRAP in 20 minutes of:
10 Pull-ups

5 DB Deadlifts 35/25kg DB’s

8 Push press 60/40kg

Accessory:

Spend 20-30 minutes stretching

U.S. Army Sergeant William ”Ricky” Rudd, 27, of Madisonville, KY, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, GA, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq.

He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth.

The ”Ricky” Hero WOD was first posted on crossfit.com as the workout of the day for Friday, December 30, 2011.

Lauantai 20.4.2019

WOD

Metcon (time and load)

In 12:00 minutes 21-15-9 reps for time of:

Thrusters 40/30kg

Burpees

In the remaining time build up to a heavy thruster. 

Score = time and load. 

Accessory:

Spend 20-30 minutes stretching

Perjantai 19.4.2019

WOD

Metcon (time)

500m row for time.

Accessory:

Spend 20-30 minutes stretching

Torstai 18.4.2019

WOD

Weightlifting – Snatch

For quality, EMOM for 20 minutes of:

Squat snatch + OHS

Accessory:

Spend 20-30 minutes stretching

Keskiviikko 17.4.2019

WOD

Metcon (reps)

AMRAP in 25 minutes of:

3/3 Turkish get-ups

30 Double unders

15 Pull-ups (No butterfly pull-ups allowed)

Choose light to moderate weight for the TGU. 

Accessory:

Spend 20-30 minutes stretching


Tiistai 16.4.2019

WOD

Metcon (for quality and min rest)

33-27-21-15-9 reps of:

Calories row

Weighted box step overs. Use only one dumbbell. 

Choose a moderate weight for the dumbbell and height for the box.

Timecap: 20 minutes. 

Accessory:

Spend 20-30 minutes stretching

Maanantai 15.4.2019

WOD

Metcon (time and load)

In 12:00 minutes:

30 squat cleans for time.

In the remaining time build up to a heavy squat clean. 

Accessory:

Spend 20-30 minutes stretching

Sunnuntai 14.4.2019

WOD

Metcon (reps)

AMRAP in 8 minutes of:

50/40 Calories bike

ME 1-arm farmer’s walk (15m posts)

Rest 2 minutes

AMRAP in 8 minutes of:

50/40 Calories row

ME 1-arm weighted box step-ups 24/20”

Rest 2 minutes

AMRAP in 8 minutes of:

50/40 Wallball shots 20/14lb

ME 1-arm deadlifts

M: 28-36kg N: 20-28kg DB or KB

Accessory:

Spend 20-30 minutes stretching

Lauantai 13.4.2019

WOD

Strength (load)

Overhead squat 3 sets of 1, AHAP.

Metcon (time)

3 rounds for time of:

15/12 Calories bike

15 Overhead squats 40/30kg

Accessory:

DB Bench press, 4 x 10 – heavy

Ring-row, 4 x 10, with 2s stop at top

Ring push-up, 4 x 10, with stop at bottom

Rest 1-2 min between sets

Perjantai 12.4.2019

WOD

Metcon (reps)

”Cindy XXX”

AMRAP in 20 minutes of:

10 Pull-Ups

20 Push-Ups

30 Air Squats

15 Pull-Ups

30 Push-Ups

45 Air Squats

20 Pull-Ups

40 Push-Ups

60 Air Squats

25 Pull-Ups

50 Push-Ups

75 Air Squats

30 Pull-Ups

60 Push-Ups

90 Air Squats

”Cindy XXX” is a variant of the classic benchmark ”Girl” WOD, ”Cindy.” It was first posted on crossfit.com as the workout of the day for Saturday, January 11, 2014 (140111).

Accessory:

Bulgarian split squat, 4-5 x 10/10 – moderate

Wallball, 4-5 x 15-20

Rest 1 min between sets.

Torstai 11.4.2019

WOD

Weightlifting – Clean & jerk

Strength (no result, for quality)

EMOM for 20 minutes of:

Squat clean + jerk + jerk BTN

Accessory:

Windmill, 4 x 10 (5/5) – moderate/heavy weight

Russian twist, 4 x 20 (10/10) – moderate/heavy weight

Rest 1 min between sets

Keskiviikko 10.4.2019

WOD

Strength (load)

Deadlift 3 sets of 1, AHAP.

Metcon (time)

With partner 6 rounds for time of:

250m Row

6 Deadlifts @ 1.5 x BW

11 Box jumps 30/24”

*YGIG

Timecap: 16 minutes

Accessory:

1-legged deadlifts, 4 x 10/10 – heavy 

Reverse hyper, 3-4 x 10 – Heavy

Box jumps 3-4 x 4-6 – High box

Tiistai 9.4.2019

WOD

Metcon (time)

For time 21-15-9 reps of:

DB Thrusters 

Toes to bar

M: 22,5kg W: 15kg DB’s

Timecap: 6 minutes

Accessory:

Banded press, 4-5 x 15-20

Banded pull apart, 4-5 x 15-20

1-Arm plank, 4 x 20-30s/arm

Rest 1 min between sets