250825 MAANANTAI
6 rounds
2,5min AMRAP
10 power clean 60/42,5
14 box over jump 60/50
AMRAP row calories
2,5min REST
260825 TIISTAI
Back Squat
5 x 12 @80-90% of
your 12RM back squat.
260825 TIISTAI
For time
30 double db deadlift 22.5's/15's
15 knees to elbows
15 double db deadlift 22.5's/15's
30 sit-up
260825 TIISTAI
ENGINE WOD
4 rounds
3min ski
3min sled push (you go, I go)
3min row
3min farmers carry (you go, I go)
270825 KESKIVIIKKO
Bench press
Build to a heavy 8RM over the course
of 4 sets
270825 KESKIVIIKKO
6min AMRAP
2-4-6-8… +2 push-up
4-8-12-16… +4 db one arm shoulder to overhead 22.5/15
280825 TORSTAI
3 x 5 Muscle snatch
2 x 3 Pause power snatch (2s pause on catch)
2 x 3 Pause deep power snatch (2s pause on catch)
2 x 3 Pause squat snatch (2s pause on catch)
OTM 10
2 snatch @70%-80%
*5min with 70%, 5min with 80%
30 snatch grip barbell row & 30 behind the neck press
290825 PERJANTAI
5 rounds
1min wall walk
1min double under
1min shuttle run (1 rep = 2x7m)
1min rest
300825 LAUANTAI
3 rounds w/ partner
90 hang power clean & push jerk 45/30
60 wallball 20/14
30 toes to bar
split reps
310825 SUNNUNTAI
BENCHMARK WOD
"Mary"
20min AMRAP
5 handstand push-up
10 pistol squat
15 pull-up