230821 MAANANTAI
4 Rounds
2min AMRAP
8 toes to bar / heels over hips
10 box jump
12/9 cal ski
2 min REST
240821 TIISTAI
Back Squat Build to a heavy 10RM.
then 4 x 10 at 80-90% of
12RM.
Cyclist Front Squat 3 x 15-20 @20-30%
of your 1RM front squat.
250821 KESKIVIIKKO
for time:
6 Rounds
6 strict pull-up
6 db one arm hang clean & jerk 22.5/15
5min rest
6 Rounds
12 push-up
6 db one arm hang cluster 22.5/15
260821 TORSTAI
20min AMRAP
600m run
30 hang power clean 40/30
270821 PERJANTAI
every 2,5min for 5 rounds
1 hang snatch
2 snatch balance
3 overhead squat
start @50% of 1rm snatch, add weight as needed
every 2,5min for 5 rounds
1 snatch pull
2 snatch
start @70% of 1rm snatch, add weight as needed
280821 LAUANTAI
Team workout (in teams of 3)
18min AMRAP
6 deadlift 120/85
12 wallball
each perform full rounds
290821 SUNNUNTAI
HERO WOD
"Lesley"
35min AMRAP
24 jumping lunges
24 hollow rocks
24 air squats
24 sit-ups
24 burpees