140322 MAANANTAI
4 Rounds
5min of rowing calories
5min AMRAP of
9 push-up
12 air squat
15 sit-up
150322 TIISTAI
Front squat
3 x 10 @55-65% of 1rm FS
150322 TIISTAI
every 3min for 3 rounds
1 set of strict pullups (4-8 reps)
10 deadlift 60% 1rm
160322 KESKIVIIKKO
4 Rounds
in 1min:
10 double db hang c&j 22,5's/15's
AMRAP toes to bar / heels over hips
1min REST
170322 TORSTAI
2 Rounds
3min AMRAP
12 hang power clean 40/25
8 bar over burpee
2min REST
3min AMRAP
12 pushpress 40/25
8 box jump 60/50
2min REST
180322 PERJANTAI
Vertical jumps 4 x 2
every 2min for 4 rounds
1 hi-hang snatch pull + 3 hi-hang snatch @40-60%
every 2min for 4 rounds
1 hang pull + 2 hang snatch @60-75%
190322 LAUANTAI
Partner workout
20min AMRAP
10 rope climb
60 cal row
10 wall walk
60 cal row
split reps with partner
200322 SUNNUNTAI
HERO WOD
"The Seven"
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters 60/42,5
7 Knees-to-Elbows
7 Deadlifts 110/75
7 Burpees
7 Kettlebell Swings 24/16
7 Pull-Ups