260824 MAANANTAI
"Laura"
21min AMRAP w/ partner
30 cal row
20 burpee over the rower
10 power clean 70/50
split reps
270824 TIISTAI
Back squat
5 x 5 @75-80% of last weeks 3rm
270824 TIISTAI
3 rounds for repetitions
1min walking lunges w/ db's 22.5's/15's
30s rest
1min double kb deadlift 24's/16's
30s rest
1min v-up
30s rest
280824 KESKIVIIKKO
(3 x 5 Weighted pull-up or
OTM 6
1 negative pull-up)
"Jackie"
For time
1k row
50 thruster 20/15
30 pullup
290824 TORSTAI
(Accumulate 2min handstand hold &
1min l-sit hold)
18min AMRAP in teams of 3
3 strict handstand push-up
3 strict toes to bar
6 sumo deadlift high-pull 50/35
300824 PERJANTAI
snatch pull + pause snatch (2s pause at catch)
4 x 1+2 @50-70%
Find daily max in the following complex:
hang snatch + snatch + snatch balance + overhead squat
30 snatch grip barbell row & 30 behind the neck press
310814 LAUANTAI
6 rounds
1min double under
1min db one arm shoulder to overhead 22.5/15
1min shuttle run (6m = 1rep)
2min rest
010924 SUNNUNTAI
BENCHMARK WOD
"Air force"
For Time
20 Thrusters
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
42,5kg / 30kg
4 Burpees at the top of each minute