Ke 17.2

a) 5x e3m

  • – 1-2 x jerk drive (@70-90% C+J 1RM)
  • – 1-2 x Split jerk (@70-90% C+J 1RM)

b) Open 13.2, 10min AMRAP

  • 5 STOH (52,5/35kg)
  • 10 DL (52,5/35kg)
  • 15 Bxj

c) Cooldown 5-10min easy aerobic exercise
or
c) Accessory 15-30min easy aerobic exercise

 


 

Ti 16.2

a) Skill 10min

  • single DB Snatch

b) 30x EMOM

  1. bent over row @1xDB/KB, easy weight
  2. hang C+J @1xDB/KB, easy weight
  3. Plank DB pull through @1xDB/KB, easy weight
  4. Single DB devils press @1xDB/KB, easy weight
  5. SLDL @1xDB/KB, easy weight
  6. Cross crunches, knee to elbow
  7. Glute bridge (scaling up: one leg at a time)
  8. Push ups
  9. Lunge walk
  10. Run / row / ski

Work for 30-40s / rest for 20-30s. Easy effort.

 


 

Ma 15.2

a) 8 x e1,5m

  • 1 slow Snatch pull
  • 1 hi hang snatch
  • 1 Snatch balance

Easy to moderate weight

b) For 20 minutes, 7-12 rounds

  • 1 Snatch + 1-2 OHS

Find challenging working weight

 


 

Su 14.2

Lepo

 


 

La 13.2

a) Ingrid, 10 Rounds for Time

  • 3 Snatches (62,5/45kg)
  • 3 Bar Over Burpees

Tc: 15min
To choose a right weight compare to 26.1 wod
Intermediate weights: 50/35kg
Beginner weights: 30/20kg

b) Cooldown 5-10min easy aerobic exercise
or
b) Accessory 15-30min easy aerobic exercise

 


 

Pe 12.2

a) Skill 10min

  • single DB thruster

b) 30x EMOM

  1. Sumo DL + high pull @1xDB/KB, easy weight
  2. Push press @1xDB/KB, easy weight
  3. KB/DB swings @1xDB/KB, easy weight
  4. Single DB man makers @1xDB/KB, easy weight
  5. Front rack lunges @1xDB/KB, easy weight
  6. Up / down plank
  7. Side planks (20s R / 20s L)
  8. Burpees
  9. Run / row / ski
  10. DU

Work for 30-40s / rest for 20-30s. Easy effort

 


 

To 11.2

Lepo

 


 

Ke 10.2

a) 5x e3m

  • 3-6 FS (@70-90% FS 1RM)

b) 12x emom

  1. 5 STOH (52,5/35kg)
  2. 10 DL (52,5/35kg)
  3. 15 Bxj

c) After workout accessory

  • 15-30 min easy aerobic exercise: run / bike / etc

Ti 9.2

a) Skill 20min

– Kipping C2B / PU / Butterfly

b) 3-4 rounds, rest as needed. Skills ja gymnastics accessories

  • 5-50 DU’s (choose rep amount that you should be able to get every round)
  • 5-15m HSW / 1-3 x around the box HSW (legs on a box)
  • 8-12 Straight arm power band pull downs
  • 5-10 HSPU (scaling: Pike push up + deficit / legs on a box)
  • 6-10 pistol squat progressions
  • 1-5 BMU / 5-10 T2B (/K2E)

 


 

Ma 8.2

a) 5x e3m

  • 1-2 x jerk drive (@65-80% C+J 1RM)
  • 1-2 x Split jerk (@65-80% C+J 1RM)

b) For 15 minutes, 6-10 rounds

  • 2 x Power clean + 1 x clean

Work with challenging weight