151225 MAANANTAI
"CF OPEN 23.1"
14min AMRAP
60 cal row
50 toes to bar (intermediate knee raises)
40 wallball 20/14 (intermediate 14/10)
30 clean 61/43 (intermediate 43/30)
20 ring muscle-up (intermediate 10 ring mu)
161225 TIISTAI
Deadlift
Build to a heavy set of 5
(in 5 sets)
161225 TIISTAI
For time
3 rounds
15 sumo deadlift high-pull 42,5/30
20 sit-up
161225 TIISTAI
ENGINE WOD
3 rounds
4min AMRAP: bike
4min AMRAP: sled push & drag (you go, I go)
4min AMRAP: ski
4min AMRAP : 20 reverse lunge w/ db 22.5/15
& 15 hollow rock
171225 KESKIVIIKKO
Accumulate max reps of strict chest to bar pullups in 4 sets,
rest 90s between sets
171225 KESKIVIIKKO
4 rounds
90s AMRAP
10 pullup
50 double under
amrap chest to bar pullups
90s REST
181225 TORSTAI
2 x 5 tempo overhead squat
3 x 5 sotspress
2 x 3 pause power snatch
3 x OTM 6 , 1min rests between
A. 4 power snatch + 4 overhead squat @40-50%
B. 3 power snatch + 3 overhead squat @50-60%
C. 2 power snatch + 2 overhead squat @60-70%
3 rounds
10+10 barbell side bends
20 arch rock
181225 TORSTAI
STRENGTH WOD
Back squat
5 x 4 @75-80% of 1RM + 2,5-5kg
Alternating front rack lunges
3 x 10
Death march 15's/10's
3 x 30
191225 PERJANTAI
in teams of 3
2 rounds
5min AMRAP
accumulate echo bike calories
1min REST
5min AMRAP
accumulate max reps of wall walks
*one person must hold kettlebells in farmers carry 32's/24's
1min REST
5min AMRAP
accumulate ski calories
1min REST
201225 LAUANTAI
5 rounds
30 reverse lunge w/ db 22.5/15
20 db one arm hang squat clean 22.5/15
10 one arm devils press 22.5/15
211225 SUNNUNTAI
HYBRID WOD
For time
4k row
every 3min perform 15 kb swing 24/16
(starts with swings)
3min rest
4k ski
every 3min perform 15 wallball 20/14
(starts with wallballs)