110422 MAANANTAI
3 rounds
15 deadlift 50/35
12 hang power clean
9 shoulder to overhead
3min rest
3 rounds
12 deadlift 60/42,5
9 hang power clean
6 shoulder to overhead
3min rest
3 rounds
9 deadlift 70/50
6 hang power clean
3 shoulder to overhead
120422 TIISTAI
Front squat
8-8-6-6 @60-80%
120422 TIISTAI
for time:
30 box step up with dbs 22.5's/15's
15 strict pullup
20 box step up with dbs 22.5's/15's
10 strict pullup
10 box step up with dbs 22.5's/15's
5 strict pullup
130422 KESKIVIIKKO
On the minute for 9min
1-3: 10-30s hollow hold
4-6: 15-30s headstand hold
7-9: 15-30s handstand hold
every 3min for 5 rounds
3-6 wall walk
18 db snatch 22.5/15
140422 TORSTAI
Partner workout
3 rounds
A. 1k/850m row
B. AMRAP while partner rows
9 burpee
12 wallball
15 sit-ups
150422 PERJANTAI
3 Rounds
5 Hi-hang power snatch @30-40%
3 Seated box jump
Power snatch
6 x 3 @60-85%
160422 LAUANTAI
Team workout (team of 3)
25min AMRAP
10/8 cal row
8 ring push-up
each perform full rounds
170422 SUNNUNTAI
HERO WOD
"Wittman"
Seven rounds for time of:
15 kb swing 24/16
15 power clean 42,5/30
15 box jumps 60/50