150523 MAANANTAI
For time
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts 100/70
Bar over burpees
(Every 3min for 4 rounds
8 deadlift @50-70%
set of strict pull-ups (target 5-10))
160523 TIISTAI
(OTM 8
1. 4-8 strict hspu / pike push-up
2. 10-15 v-up)
For time:
buy in 1,5k/1,2k ski
then
40 box over jump
30 handstand push-up
30 box over jump
20 handstand push-up
170523 KESKIVIIKKO
Back Squat
Build to a heavy 5RM.
Then 4 x 5 @80-85% of 5RM
170523 KESKIVIIKKO
10 min AMRAP
4 left-arm DB Turkish get-ups 15/10
4 right-arm DB Turkish get-ups
16 reverse lunges w/ db 15/10
180523 TORSTAI
Partner workout
40min AMRAP
A. 16 db snatch 22.5/15
B. Run around the building (430m)
190523 PERJANTAI
OTM 7
1 pause power clean (knee)
1 squat clean
– Build up to 60%.
OTM 15
1 squat clean
– Start @70% 1RM.
– Add load once every 3:00.
5 x 2 clean pull @110% 1RM
– Rest 30s between sets
200523 LAUANTAI
WOD-LIIGA
"Legs Miserables"
210523 SUNNUNTAI
HERO WOD
"Eleanor"
for time:
1 mile run
100 devils press (2×22.5/15)
1 mile run