Author: Wodconnect Buddy

0305321 MAANANTAI

every 3min for 2 rounds
6 shoulder press @50-60% 1rm
3-6 dynamic push-up
every 3min for 5 rounds
6 pushpress @65-75% 1rm
unbroken set of push-ups

050521 KESKIVIIKKO

A.
10 rounds
40s ski
20s rest

040521 TIISTAI

for time:
15 – 12 – 9
front squat 60/42,5
box jump 60/50

3min rest

9 – 6 – 3
front squat 90/60
box jump 75/60

060521 TORSTAI

for time:
2 rounds
120 double under
60 squat
45 sit-up
80 double under
40 squat
30 sit-up
40 double under
20 squat
15 sit-up
3min rest

070521 PERJANTAI

power clean + push jerk (tng)
3 x 3 @60-75% 1rm

070521 PERJANTAI

"Grettel"
10 rounds for time of:
3 clean & jerk 60/42,5
3 burpees over the bar

080521 LAUANTAI

every 5min for 5 rounds
30 db one arm hang c&j 22.5/15
30 weighted step-up w/ db
amrap erg

090521 SUNNUNTAI

HERO WOD

"Eleanor"
for time:
1 mile run
100 devils press (2×22.5/15)
1 mile run

260421 MAANANTAI

A.
10 rounds
30s ski
30s rest

260421 MAANANTAI

B.
For time
50 toes to bar / hanging knee raises
every time you break, perform 3 target
burpees

270421 TIISTAI

deadlift 4 x 5 @75% 1rm

every 90s for 4 rounds
10 deadlift @50%
5 box jump 30/24

280421 KESKIVIIKKO

18min AMRAP
80 double under
20 shoulder to overhead 40/25
20 cal erg

290421 TORSTAI

3min AMRAP
15 v-up
30 lunge
2min REST
3min AMRAP
15 back extension
20 db front rack lunge 22.5/15
2min REST
3min AMRAP
15 sit-up
10 db oh lunge 22.5/15

300421 PERJANTAI

"Chief"
5 Rounds,
Max rounds in 3 minutes of:
3 Power cleans 60/42,5
6 Push-ups
9 Squats

Rest 1 minute between rounds

020521 SUNNUNTAI

"Abbate"
For time
1 mile run
21 clean & jerk 70/50
800m run
21 clean & jerk 70/50
1 mile run

190421 MAANANTAI

Back squat 6 x 3 @65-90% 1RM

3 Rounds
12 reverse lunge (back rack)
15 russian twist
1min rest

200421 TIISTAI

20min AMRAP
20/15 cal row
20 push-up
20 one arm db pushpress 22.5/15

210421 KESKIVIIKKO

For time
5 rounds
9 deadlifts 60/42,5
5 squat cleans
3 thrusters

220421 TORSTAI

2k row

220421 TORSTAI

every 2min for 4 rounds
4-8 strict pullup
8 ringrow

230421 PERJANTAI

power snatch
5 x 2 @70-85% 1rm

230421 PERJANTAI

"Randy"
For time
75 power snatch 35/25

240421 LAUANTAI

15min AMRAP
1 squat clean 100/70
3 box jump 75/60
6 push-ups

120421 MAANATAI

12min AMRAP
15 v-up
15 back extension
300m run
15 hollow rock
15 arch rock
300m run

35-50min easy pace run
(you can also mix walking and running)

130421 TIISTAI

50-40-30-20-10 db hang c&j
15 down&up between sets

140421 KESKIVIIKKO

5 Rounds
1min kb sumo deadlift high pull
1min kb squat
1min reverse lunge
1min rest

150421 TORSTAI

7 Rounds
3min run
1min walk

160421 PERJANTAI

3 Rounds
800m run
40 ground to overhead w/ plate
20 burpee to plate

170421 LAUANTAI

Every 4min for 5 rounds
10 pike push-up
20 sit-ups
AMRAP row (cal)

050421 MAANANTAI

15min AMRAP
300m run
20 jumping jack
300m run
20 jumping squat
300m run
20 jumping lunges

30-45min easy pace run
(you can also mix walking and running)

060421 TIISTAI

3 Rounds
3min AMRAP
15+15 one arm db deadlift
10+10 one arm db thruster
2min REST

070421 KESKIVIIKKO

Every 4min for 5 rounds
10 pike push-up
15 v-ups
AMRAP row (cal)

080421 TORSTAI

5 Rounds
3min run
2min walk

090421 PERJANTAI

10!
db snatch
burpee
rest until 10 min
10!
db one arm pushpress
db one arm devils press

100421 LAUANTAI

20min AMRAP
50 ground to overhead
300m run
40 oh reverse lunge
300m run
30 weighted squat
300m run
20 weighted sit-up
300m run

all movements done with plate

030421 LAUANTAI

15 min amrap
20 sit-up
20 db one arm pushpress
20 push-up

020421 PERJANTAI

6 rounds
10 dB One arm devils press
300m run

010421 TORSTAI

4min amrap
10 Kb sumo deadlift high pull
10 Kb squat

290321 MAANANTAI

For time:
1,5k ski
60 kb swing 24/16
1k ski
40 kb swing
500m ski
20 kb swing

300321 TIISTAI

Deadlift 4 x 8 @60-75%

3 Rounds
20 russian twists
15 arch rock
10 front rack lunge
1-2min rest

310321 KESKIVIIKKO

"Modified Ellen"
For time
3 Rounds
20 burpee
21 db snatch 22.5/15
12 thruster 45/30

010421 TORSTAI

2k row

010421 TORSTAI

every 2min for 4 rounds
4-8 strict pullup
8 ringrow

020421 PERJANTAI

power snatch
5 x 2 @70-85% 1rm

020421 PERJANTAI

"Randy"
For time
75 power snatch 35/25

030421 LAUANTAI

15min AMRAP
1 squat clean 100/70
3 box jump 75/60
6 push-ups

270321 LAUANTAI

OPEN 21.4

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.