081121 MAANANTAI
every 90s for 4 rounds
1. 3-10 strict ring dip
2. 3-8 strict pullup
081121 MAANANTAI
4 Rounds
in 1min:
20 kb russian swing 32/24
AMRAP ring muscle-up
2min rest between rounds
091121 TIISTAI
Build to a heavy 3RM back squat
Then 4 x 3 @80-85% of 3RM
(Belt is only allowed when finding your 3RM
Not on the back-off sets.)
Dead Stop Back Squat 4 x 4 @7-8 RPE.
101121 KESKIVIIKKO
50 – 30 – 10
erg (cal)
weighted sit-up 20/14
erg (cal)
box jump 60/50
111121 TORSTAI
thruster 3 x 5 @60-75%
every 2min for 5 rounds
10 bar over burpee
10 thruster 60/40
121121 PERJANTAI
10min to find daily max in
power clean + push jerk
121121 PERJANTAI
10!
power clean
push jerk
@50% of daily 1rm
131121 LAUANTAI
Team workout (team of 3)
30min AMRAP
A: 1 round of
15 db deadlift
10 box step overs with db's
B: AMRAP ski (cal)
C: REST
141121 SUNNUNTAI
HERO WOD
"Cameron"
For time:
50 walking lunge steps
25 chest-to-bar pull-ups
50 box jumps
25 triple-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wallball "2-fer-1s"
50 sit-ups
5 rope climbs