290523 MAANANTAI
OTM 12
3 sumo deadlift @50-60%
(all reps performed for speed)
290523 MAANANTAI
For time:
27-21-15-9:
Sumo deadlift high pulls 42,5/30
Thrusters 42,5/30
300523 TIISTAI
(5 x 1 legless rope climb / 2 rope lower)
4 rounds
2min work:
2-3 rope climb
AMRAP row calories
2min rest
310523 KESKIVIIKKO
For time:
100 box jump 50cm
150 db one arm hang power clean 22.5/15
100 wallball 20/14 lbs
150 db one arm shoulder to overhead 22.5/15
100 db over burpee
split reps as you wish.
010623 TORSTAI
OTM 10
5 push press
– Add load every 2:00.
Right into…
OTM 5
1 push press
– Add load every 1:00.
010623 TORSTAI
for time:
30 – 20 – 10 toes to bar
perform 10 power clean 70/50 after each set
020623 PERJANTAI
every 20s for 15 rounds
1 squat snatch with 1s pause on catch @60% 1RM
1min REST
every 30s for 10 rounds
1 squat snatch with 1s pause on catch @70% 1RM
1min REST
every 60s for 5 rounds
1 squat snatch with 1s pause on catch @80-90% 1RM
3 rounds for quality
10 snatch grip barbell row
20 flutterkicks
20 back extension
030623 LAUANTAI
4 Rounds in teams of 3
A. run around the building
B. AMRAP of
8 push-up
10 reverse lunge
12 kb swing 24/16
C. rest
B performs amrap for as long
as it takes for A to run around the building.
C rests and goes running when A arrives from the run