140222 MAANANTAI
“Valentine’s day special”
Couple wod
In 20 minutes:
“Karen” + “Randy” + “Cindy”
150 Wallball 20/14
then,
75 power snatches 35/25
remaining time as many rounds of “Cindy” as possible
5 pull-ups (strict)
10 pushups
15 squats
split repetitions with a partner.
150222 TIISTAI
Every 8min for 3 Rounds
40/30 cal ski
20 hang power clean 50/35
10 bar over burpee
160222 KESKIVIIKKO
Deadlift
10 – 8 – 6 – 4 – 2
160222 KESKIVIIKKO
5min AMRAP
8 db hang snatch 22.5/15 (right arm)
8 db overhead reverse lunge 22.5/15 (right arm)
8 db hang snatch 22.5/15 (left arm)
8 db overhead reverse lunge 22.5/15 (left arm)
170222 TORSTAI
Every 2min for 3 rounds
A.
10 db hang c&j 22.5's/15's
8-12 box over jump 60/50
B.
10-15 toes to bar / heels over hips
30-60 double under
alternate between A. and B.
180222 PERJANTAI
Every 3min for 7 sets
thruster
push press
push jerk
split jerk
start with 60% of thruster
1rmax and add weight as you go
190222 LAUANTAI
16min AMRAP
A. row for meters
B. 1 round of:
2 wallwalk
10 sumo deadlift high pull 40/30
2-5 bar muscle-up / jumping bar mu
partners alternate between A and B
200222 SUNNUNTAI
HERO WOD
"Dallas 5"
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.