For time:
15-12-9-6-3
Hang clean 60/40
Handstand push-up
Memories of the Open: Rich Froning
Categories
Categories
250116 Maanantai
Front Squat
Find 3 RM
As many rounds in 15 minutes of the following complex,
1 Strict pull-up
2 Strict knees to elbows
3 Strict Toes to bar
Rest as needed between the rounds, so that you can do all the reps of the round back to back
Categories
230116 Lauantai
Deload week
Clean & Jerk efficiency
6 Rounds:
5 Clean & Jerk 40/30
20 Walking lunge
You go, I go.
Santeri V.
Categories
220116 Perjantai
Deload week
Pull-up foundations
30 Seconds on 30 seconds off,
5 Rounds:
1 Legless rope climb
Thruster 20/15
Row
Memories of the Open: Dan Bailey
Categories
210116 Torstai
Deload week
Jerk balance
5×3
Tall Jerk
5X3
Jerks in split
5X3
Pause jerk
5X3
Shoulder mobility
Maria S.
Categories
200116 Keskiviikko
Deload week
Turkish get-up
foundations
For time:
60 Air squat
50 Push-up
40 Box jump 20″
30 KBS 24/16
20 Toes to bar
Alfredo N.
Categories
190116 Tiistai
Deload weekAccumulate 90 seconds in L-Sit
“Annie”
50-40-30-20-10
Double-under
Sit-up
Katru K.
Categories
180116 Maanantai
Deload week
Pistol Squat
Foundations
On the minute for 20 minutes,
1st 8 Burpee box jump 24/20
2nd 10 Ring row
3rd 10 Pistol squat alternating
4th 15/12 Calories row
Toni J.
Categories
160116 Lauantai
On an 8-minute running clock, perform 1 minute each of:
Squats
Push-ups
20-inch box jumps
Pull-ups
Inverted burpees
Wall-ball shots, 20-lb. ball
Burpees
Double-unders
Coach Briefs Today’s Workout
Categories
150116 Perjantai
Buddy WOD
5 Rounds for time of:
9 Deadlift
6 Front squat
3 Push press
60/40kg
Anna R.