170521 MAANANTAI
every 4min for 3 Rounds
60 double under
6 overhead squat
30 double under
3 power snatch
weight increases each round
50/35 – 60/42,5 – 70/50
180521 TIISTAI
Partner wod (you go, I go)
25min AMRAP
4 db one arm devils press 22.5/15
8 db one arm thruster
12 db snatch
8 box jump
190521 KESKIVIIKKO
deficit deadlift 3 x 6 @60-70% 1rm
190521 KESKIVIIKKO
21 – 15 – 9
toes to bar / hanging knee raises
deadlift 100/70kg
200521 TORSTAI
3 Rounds
3min AMRAP
15/12 cal row
8 rower over burpee
1min REST
3min AMRAP
15 wallball
12 kb sumo deadlift high-pull 32/24
1min REST
210521 PERJANTAI
every 3min for 6 sets
3 power clean
3 front squat
3 push jerk
start @50-55% 1rm c&j, add
weight as you go
220521 LAUANTAI
for time:
900m run
40 pull-up
600m run
80 sit-up
600m run
40 pull-up
900m run
230521 SUNNUNTAI
HERO WOD
"Air force"
For Time
20 Thrusters
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
42,5kg / 30kg
4 Burpees at the top of each minute