3 ROUNDS 90 SECONDS PER MOVEMENT: CAL ROW SINGLE DB BOX STEP-UPS (60/50CM, 22,5/15KG) WALLBALL 20/14LBS Ira I.
Author: The Black Book
COMPLETE AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF: 5 PULL-OVERS 20/16 CAL SKI 1-MINUTE PLANK HOLD Greenhorn Challenge Podium Gold: Oona Lius, O.P Lehtiö Silver: Ilona Potinoja, Aarni Mertala Bronze: Rasmus...
DEADLIFT 4 X 5 AT 80% BUILD TO 1RM WEIGHTED PULL-UP 100 PULL-APARTS Winner of Greenhorn Challenge 2019 men Olli-Pekka Lehtiö.
2 ROUNDS: 4 MIN AMRAP: 6+6 ONE ARM DB PUSH PRESS 22,5/15 9 PUSH-UP 15 SIT-UP 4 MIN REST Winner of Greenhorn Challenge 2019 women Oona Lius
COMPLETE AS MANY ROUNDS AS POSSIBLE IN 18 MINUTES OF: 300/250M ROW MAX SET OF STRICT TOES TO BAR MAX SET OF STRICT RING DIPS ALTERNATING ROUNDS WITH A PARTNER. RCFT intramural Open...
POWER SNATCH ON THE MINUTE FOR 20 MINUTES OF: 1. 3 POWER SNATCH 2. 2 POWER SNATCH 3. 1 POWER SNATCH 4. REST AND ADD WEIGHT RCFT intramural Open scaled men and Finland Open...
FOR TIME: 9-7-5 FRONT SQUAT 90/70KG MUSCLE-UP / JUMPING MUSCLE-UP RCFT intramural Open 20 winner RX’d men Eero Laakso.
FOR TIME: 50 DOUBLE-UNDER 10 SHOULDER PRESSES 75 DOUBLE-UNDER 20 PUSH PRESSES 100 DOUBLE-UNDER 30 PUSH JERKS 125 DOUBLE-UNDER 47,5/30KG RCFT intramural Open 20 winner RX’d women Mirka Henriksson.
DEADLIFT 5 X 1 AT 85% 3 ROUNDS: 10 ROMANIAN DEADLIFT 40% 1RM DEADLIFT 12 WEIGHTED PULL-UPS (3 X 4) REST 1:1 Tuula A.
10 ROUNDS 1 MIN: 12 KB SWING 24/16 AMRAP BURPEE BOX OVER(BOX FACING) 1 MIN REST Jussi R.
