230625 MAANANTAI
Accumulate 60 shoulder taps
*after each set perform 10 v-ups
4 rounds
3min AMRAP
3 wall walk
6 one arm devils press 30/22.5
9 box step overs w/ db 30/22.5
3min REST
240625 TIISTAI
Tempo front squat
4 x 5 @50-55% (32×1)
240625 TIISTAI
For time:
24 – 18 – 12 toes to bar
12 – 9 – 6 front squat 90/60
250625 KESKIVIIKKO
Accumulate max reps of strict pull-ups
in 4 sets with 1 min rest between sets
250625 KESKIVIIKKO
For time w/ partner
60/55/50 cal row
60 db bench press 22.5's/15's
60/55/50 cal row
60 push-ups
60/55/50 cal row
260625 TORSTAI
snatch pull + hang snatch
3 x 1+2 @60%
3 x 1+1 @75%
260625 TORSTAI
For time
27 power snatches in sets of 9 @50%
2min rest
18 power snatches in sets of 6 @60%
2min rest
12 power snatches in sets of 4 @70%
270625 PERJANTAI
15min AMRAP
20 deadlift 80/55
60 double under
3 rounds for quality
15+15 db side bend
10 lu raises
30s plank hold
rest as needed
280625 LAUANTAI
30min AMRAP w/ partner
A/B: 1 lap around the building
B/A: 2 rounds of 15 ground to overhead w/ plate 15/10
& 10 squat w/ plate
*plate must stay on the air the whole workout
240625 TIISTAI
ENGINE-WOD
7 rounds
90s wallball
90s ski
90s burpee broad jumps
90s bike