080523 MAANANTAI
For time with a partner:
1-2-3-4-5-6-7-8-9-10:
Wall-ball shots 20/14
Toes-to-bars
Then…
10-9-8-7-6-5-4-3-2-1:
Wall-ball shots
Toes-to-bars
– Non-working partner hangs from the pull-up bar.
090523 TIISTAI
(every 2min for 5 rounds
30 crossover jumps
3 push jerk @50% +)
For time
5 rounds
55 double under
5 pushjerk 85/55
100523 KESKIVIIKKO
Back Squat
7 x 6 @80-90% of 6RM
100523 KESKIVIIKKO
Partner workout
10min AMRAP
9 db deadlift 22,5's/15's
6 box step overs w/ db's 22,5's/15's
rest while partner completes a round
110523 TORSTAI
(10min warm-up run)
4 rounds
1min shuttle run
1min pull-up
1min push-up
1min squat
1min rest
120523 PERJANTAI
Power snatch
3-3-2-2-1-1
start @60% 1rm
120523 PERJANTAI
For time:
15 – 12 – 9 – 6 – 3
power snatch 60% 1rm
(4 rounds
15s hollow hold
15s v-ups
30s rest)
130523 LAUANTAI
"Andi" with partner
For time:
100 hang power snatch 30/20
100 push press 30/20
100 sumo deadlift high pull 30/20
100 front squat 30/20
split reps
140523 SUNNUNTAI
HERO WOD
"Josie"
For time
1 mile run
then, 3 rounds
30 burpee
4 power clean 70/50
6 front squat 70/50
then,1 mile run
(wear a weight vest)