061025 MAANANTAI
3 x 20-40s handstand hold
3 x 10-20 shoulder taps
4 rounds
1min wall walks
1min db hang snatch 22.5/15
1min box jump 75/60
071025 TIISTAI
Tempo back squat (31×1)
4 x 4 @70% of 8RM (from 2 weeks ago)
071025 TIISTAI
4 rounds
90s AMRAP
10 weighted pistol squat 16/12
AMRAP toes to bar
90s REST
071025 TIISTAI
ENGINE WOD
2 rounds
5min AMRAP
30 burpee + amrap row
5min AMRAP
sled push (you go, I go)
5min AMRAP
50 sit-up + amrap ski
5min AMRAP
box step overs w/ db's 15's/10's (you go, I go)
081025 KESKIVIIKKO
(4 rounds
8-12 (feet elevated) ringrow
8-12 db shoulder press
2min rest)
for time
100 kb swings 24/16
in the beginning of each minute perform 10 push-ups
091025 TORSTAI
3 sets of each:
3 hi-hang muscle snatch + 3 press snatch balance
3 hi-hang power snatch + 3 heaving snatch balance
2 hang squat snatch + 2 snatch balance
OTM 7
1 pause snatch (2s pause on catch) + 1 overhead squat
@70%
snatch pull
4 x 4 @85%
091025 TORSTAI
STRENGTH WOD
Back squat
6 – 6 – 3 – 2
70% – 80% – 90% – 95%
Front squat
5 – 4 – 4 – 4
65% – 75% – 80% – 80%
101025 PERJANTAI
(OTM 8
1. 10-20s l-sit hold
2. 15-20 arch rock)
15min AMRAP
10 v-up
12 reverse lunge w/ db 22.5/15
28 double under
111025 LAUANTAI
For time
2 rounds w/ partner
80 power clean 50/35
60 cal ski
40 thruster 50/35
60 cal ski
121025 SUNNUNTAI
HYBRID WOD
AMRAP in 45 minutes
A. 500m ski + 10 burpee broad jump
B. 500m row + 20 Wallball 14/10lbs
1km run
A. 20m farmer carry 2 x 24/16kg
B. 20m walking lunge 22,5/15kg db
Vuorottele parin kanssa kierroksia A ja B