140725 MAANANTAI
in teams of 3
30 rounds (10 rounds for each)
3 hang power clean 80/55
6 box jump 60/50
3 bar muscle-up
150725 TIISTAI
(4 rounds for quality
8+8 one legged deadlift
10 hip thrust
12 russian twist
14 back extension)
For time
3 rounds
8 turkish get-up 24/16
16 goblet squat 24/16
150725 TIISTAI
ENGINE WOD
8 rounds
90s AMRAP ski
90s AMRAP burpee box overs
90s AMRAP bike / echo bike (alternate)
90s AMRAP one arm farmers walk
160725 KESKIVIIKKO
25min AMRAP w/ partner
A. 2 rounds of
6 burpee pull-up
12 shoulder to overhead 45/30
B. easy row
170725 TORSTAI
3 rounds for quality
8 hi-hang muscle snatch
8 btn pushpress
8 overhead squat
press snatch balance 3 x 4 @30-40%
heaving snatch balance 3 x 3 @50-60%
snatch balance 3 x 2 @65-75%
3 rounds for quality
3 tempo overhead squat @60-70% (tempo 22×1)
10 barbell rollout
180725 PERJANTAI
5 rounds
30s work, 30s rest
1. wall walk
2. db hang squat snatch 22.5/15
3. toes to rings
4. db snatch 30/20
190725 LAUANTAI
in teams of 3
60min AMRAP
150 cal row / ski
2 laps of running around the building
150 cal ski / row
2 laps of running around the building