070621 MAANANTAI
Pariskaba laji 1
"Nuijasota"
4 Rounds
21 db snatch 15/10
15 db one arm thruster
9 db one arm devils press
4 Rounds
21 db snatch 22.5/15
15 db one arm thruster
9 db one arm devils press
you go, I go, full rounds
080621 TIISTAI
Partner workout
30min AMRAP
300m run
AMRAP ski (while partner runs)
090621 KESKIVIIKKO
Pariskaba laji 2
"Härkä"
For time:
200 single-under
50 overhead squat 20/15kg
50/45/40 cal row
50 jumping pull-up
200 double-unders
50 overhead squats 42,5/30kg
50/45/40 cal row
50 pull-ups
split reps as you wish with your partner
100621 TORSTAI
on the minute for 5min
2 wallclimb
1min rest
on the minute for 5min
12 overhead/front rack reverse lunge
100621 TORSTAI
3 Rounds
2min AMRAP
6 strict handstand push-up / box hspu
12 weighted box step up 22.5/15
2min REST
110621 PERJANTAI
tall snatch 4 x 2
snatch pull + snatch
3 x 1+3 @50% 1rm
3 x 1+2 @60% 1rm
3 x 1+1 @70% 1rm
120621 LAUANTAI
3 Rounds
5-10s ring support hold
5-10s ring dip hold
10-20s l-sit hold
ring muscle-up technique
every 3min for 4 rounds
1-5 ring muscle-up / 3-7 ring dip
12 back extension
12 v-ups