210322 MAANANTAI
2 Rounds
A. 5min AMRAP
6 hang power snatch + 6 overhead squat 35/25
B. easy rowing for 5min
2 Rounds
A. 3min AMRAP
4 hang power snatch + 4 overhead squat 45/30
B. easy rowing for 3min
220322 TIISTAI
8 min AMRAP
12/9 cal ski
12 toes to bar / heels over hips
4min REST
8 min AMRAP
10 box over jump 60/50
12 handstand push-up / box push-up
230322 KESKIVIIKKO
Front squat
4 x 8 @60-70% of 1rm FS
230322 KESKIVIIKKO
10!
deadlift @50% 1rm
push-up
240322 TORSTAI
5 rounds
in 1min: 12 sit-up + AMRAP burpees
30s rest
in 1min: 14 db hang snatch 22.5/15 + AMRAP burpees
30s rest
result: number of burpees done
250322 PERJANTAI
Explosive box jump 4 x 3
6 sets of the following complex:
1 Hi-hang power clean
1 Hang power clean
1 Low-hang power clean
2 Power jerk
1 set every 2,5min, start @50% 1 rm pc+pj, add
weight if technique allows
260322 LAUANTAI
Partner workout (you go, I go)
5 Rounds (both do 5 rounds)
8 pullup / jumping pullup
8 thruster 45/30
3min REST
5 Rounds (both do 5 rounds)
6 ringdip / assisted ringdip
8 db thruster 22,5's/15's
270322 SUNNUNTAI
HERO WOD
"Bradshaw"
10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift 100/70
12 Pull-Ups
24 Double-Unders