151121 MAANANTAI
Find 3rm weighted strict pull-up
in 10min (or 4 x 6-10 bw/assisted pullup)
151121 MAANANTAI
2 Rounds
90s AMRAP
15 deadlift 90/60 + 12 chest to bar / jumping c2b
90s REST
– 3min REST –
2 Rounds
90s AMRAP
12 deadlift 110/75 + 15 push-up
90s REST
161121 TIISTAI
3 Rounds
50 double under
15 box jump
10 hang power clean 60/42,5
3min rest
150 double under
45 box jump
30 hang power clean 60/42,5
171121 KESKIVIIKKO
Back Squat 5 x 2 @80-90% of
your 1RM back squat.
Narrow Stance Back Squat 5 x 5
@7-8 RPE
181121 TORSTAI
3 Rounds
4min AMRAP
6 devils press 22,5/15
10 handstand push-up
4min AMRAP
row (cal)
191121 PERJANTAI
on the minute for 25min
1-5: 5 power snatch @40-45% 1rm
6-10: 4 power snatch @50-55%
11-15: 3 power snatch @60-65%
16-20: 2 power snatch @70-75%
20-25: 1 power snatch @80-85%
201121 LAUANTAI
Partner workout
for time:
100cal ski
80 wallball
60 toes to bar
80 wallball
100cal ski
211121 SUNNUNTAI
HERO WOD
"Andi"
For time:
100 hang power snatch 30/20
100 push press 30/20
100 sumo deadlift high pull 30/20
100 front squat 30/20