Author: Wodconnect Buddy

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.

220321 MAANANTAI

Back squat 5 x 5 @65-85% 1RM

230321 TIISTAI

2 Rounds
2min push-up
2min lunges
2min double under
2min rest

240321 KESKIVIIKKO

2 Rounds
2,5 min AMRAP
12 db one arm thruster 22.5/15
12 db box step 22.5/15
1min REST

240321 KESKIVIIKKO

2 Rounds
2,5 min AMRAP
12 pullup / jumping pullup
16 double kb deadlift 24/16
1min REST

250321 TORSTAI

"Rowing Michael"
3 Rounds
800m row
50 back extension
50 sit-up

260321 PERJANTAI

Find daily max in
power clean + push jerk

260321 PERJANTAI

"Grace"
30 clean & jerk 60/42,5

270321 LAUANTAI

OPEN 21.3

200321 LAUANTAI

Open 21.2

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Rx 22,5/15 60/50cm
Scaled 15/10kg 50cm

Time cap: 20 min.

150321 MAANANTAI

20min AMRAP
20 cal ski
15 thruster @30% 1rm
10 bar over burpee

160321 TIISTAI

4 Rounds
1min db one arm hang c&j
1min db one arm overhead reverse lunge
1min double under
2 min rest

170321 KESKIVIIKKO

8 x 2min row, 1min rest

180321 TORSTAI

5min AMRAP
12 toes to bar
12 db snatch

180321 TORSTAI

5min AMRAP
12 box jump
8 db one arm devils press

150321 Maanantai

20min AMRAP
20 cal row
15 thruster @30% 1rm
10 bar over burpee

160321 Tiistai

4 Rounds
1min db one arm hang c&j
1min db one arm overhead reverse lunge
1min double under
2 min rest

170321 Keskiviikko A

8 x 2min row, 1min rest

170321 Keskiviikko B

5 Rounds of tabata
v-ups
back extension

180321 Torstai A

5min AMRAP
12 toes to bar
12 db snatch

180321 Torstai B

5min AMRAP
12 box jump
8 db one arm devils press

190321 Perjantai

jerk in split 3 x 3

jerk balance 3 x 3 @30-40% 1rm

split jerk 4 x 2 @50-70% 1rm

200321 Lauantai

Open 21.2

130321 LAUANTAI

OPEN 21.1

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.