170122 MAANANTAI
Open 13.1
For time:
40 burpees
30 snatches 35/20 (30-40%)
30 burpees
30 snatches 60/35 (50-60%)
20 burpees
30 snatches 75/45 (65-75%)
10 burpees
As many snatches as possible 95/55 (85-95%)
cap 17min
180122 TIISTAI
For time:
100 db one arm hang cluster 22.5/15
perform 30 double unders in the beginning of each minute
(workout starts with double unders)
scaling double unders: do 1 set of double unders or
40 single unders
cap 15min
190122 KESKIVIIKKO
Pause front squat 4 x 3 (from the floor, go for a heavy set)
1 set every 3min, start with about 60% of 1rm front squat
190122 KESKIVIIKKO
For time:
12 – 9 – 6 front squat 90/60
21 – 15 – 9 toes to bar / heels over hips
cap 7min
200122 TORSTAI
For time:
55 cal row
55 wallball 20/14
55 deadlift 80/55
55 chest to bar / jumping chest to bar
cap 18min
220122 LAUANTAI
Partner workout
16min AMRAP
5 devils press 22.5's/15's
7 db thruster 22.5's/15's
9 box jump 60/50
You go, I go
Full rounds
210122 PERJANTAI
3 x 3 Power clean & Push jerk @65-80% 1rm
210122 PERJANTAI
"Heavy Grace"
for time:
30 Clean & Jerks
Pick a load that is heavier than the last time you performed
Grace (60/42,5)