190525 MAANANTAI
(OTM 8
1. 20-40 cross over jump
2. 5 hang muscle clean @30%)
For time
8 rounds
30 double under
10 hang power clean 50/35
200525 TIISTAI
OTM 30
1. 6+6 pistol squat
2. 15 weighted sit-up 20/14
3. 10 box step overs w/ db's 22.5's/15's
4. 15+15 side bends 24/16
5. rest
200525 TIISTAI
ENGINE WOD
4 rounds
2,5min bike
in 2,5min: 30m burpee broad jump +
AMRAP one arm farmers walk 32/24
2,5min ski
in 2,5min: 30 box step overs w/ db +
AMRAP db hang snatch 22.5/15
210525 KESKIVIIKKO
4 rounds
90s AMRAP
15/12 cal row + AMRAP pull-ups
90s REST
result: number of pull-ups
210525 KESKIVIIKKO
4 rounds
90s AMRAP
15 push-up + AMRAP row (cal)
90s REST
result: number of calories
220525 TORSTAI
btn split jerk 3 x 5
jerk in split 3 x 5
jerk balance 3 x 3
pause split jerk 3 x 3 (2s pause on dip & catch)
OTM 10
1 power clean + 1 split jerk @70-75% of 1rm c&j
3 rounds for quality
5+5 single leg box/plate jump
10+10 kb gorilla row
15-20 knee raises
230525 PERJANTAI
20min AMRAP w/ partner
40 wall-ball shots 20/14
20 box jump 60/50
10 bar muscle-up
split reps
240525 LAUANTAI
For time in teams of 3
5 rounds
60 db one arm hang c& j 22.5/15
45 kb swing 24/16
1 lap run around the building
*split reps on c&j and swings, run together
*team can only work when kettlebell is in the air
250525 SUNNUNTAI
BENCHMARK WOD
"Havana"
25min AMRAP
150 double under
50 push-up
15 power clean 85/57,5