210425 MAANANTAI
in teams of 3:
A.
9min AMRAP of echo bike calories & box over jumps
B.
9min AMRAP of row calories & kb swings 24/16
C.
9min AMRAP of ski calories & sit-ups
D.
9min AMRAP of shuttle runs & burpee broad jumps
1min rest between amraps
220425 TIISTAI
For quality
turkish get-up
10 – 8 – 6 – 4 – 2
*start lighter, add weight each round
220425 TIISTAI
5 rounds for repetitions
30s sumo deadlfit high pull 50/35
60s rest
30s box step-ups w/ db 25/17.5
60s rest
230425 KESKIVIIKKO
Accumulate 1min chin over bar hold
Accumulate 2min bar hang
3 rounds
10 strict pull-up
20 v-up
30 push-up
2min rest between rounds
240425 TORSTAI
3 sets:
3 tall snatch
3 drop jump
90s rest
3 x 5 hi-hang snatch @50%
3 x 3 hang snatch @60-70%
3 x 2 snatch @70-80%
snatch balance
5 x 2
240425 TORSTAI
STRENGHT-WOD
3 x 20 reps Face pull (korkeilla renkailla)
Rest 1:00
Seated Ring pull-ups (jalat laatikolla tai maassa)
3 x max reps
Rest 2:00
Seated Alternating dumbbell biceps curl
3 x 20rep (10+10)
Rest 2:00
Tempo dips (21X1)
3 x 6-12 reps
Every 3:00 or faster
2 sec down, 1 sec bottom, fast up, 1 sec top
250425 PERJANTAI
For time
30m handstand walk / 10 wallwalk
60 db one arm hang c&j 22.5/15
120 double under
60 db one arm hang c&j 22.5/15
30m handstand walk / 10 wallwalk
260425 LAUANTAI
For time w/ partner
20 rounds (10 for each)
3 power clean 60/40
6 front squat 60/40
9/7 cal row
rest while partner completes a round
270425 SUNNUNTAI
BENCHMARK-WOD
"Ellen"
3 rounds for time
20 burpee
21 db snatch 22.5/15
12 db thruster 22.5's/15's