041021 MAANANTAI
Pushpress
4 x 8
041021 MAANANTAI
"Helen"
3 Rounds
400m run
21 kb swing 24/16
12 pull-up
051021 TIISTAI
Back Squat
Build to a heavy 6RM.
Then 6 x 6 @80-90% of 6RM.
Cyclist Front Squat 3 x 15-20 @20-30%
Do one set every 3 min or faster.
061021 KESKIVIIKKO
15min AMRAP
30 double under
5 power clean & jerk 70/50
071021 TORSTAI
Partner workout
for time:
100 – 80 – 60 – 40 – 20 ski (cal)
50 – 40 – 30 – 20 – 10 toes to bar
081021 PERJANTAI
6 sets of complex:
1 hang snatch
1 snatch
1 snatch balance
1 overhead squat
4 sets of
1 snatch + 3 overhead squat
091021 LAUANTAI
"Cindy"
20min AMRAP
5 pull-up
10 push-up
15 squat
101021 SUNNUNTAI
HERO WOD
Barbara Ann:
5 rounds, each for time, of:
20 handstand push-ups
30 deadlifts (95/135 lb.)
40 sit-ups
50 double-unders
Rest 3 min between rounds.