181021 MAANANTAI
Pushpress 5 x 4
181021 MAANANTAI
for time:
30 chest to bar / jumping c2b
2min rest
40 pullup / jumping pullup
2min rest
50 push-up
191021 TIISTAI
Front Squat
4 x 8 @55% of your 1RM front squat.
Squat down slowly, stand up fast
without a pause in the bottom position
and pause for 3 seconds in top position.
3 Rounds
10-20 hollow rock + 10-20 arch rock
1min rest
3 Rounds
10-20 v-ups + 10-20 back extension
1min rest
201021 KESKIVIIKKO
"Fight Gone Bad"
3 Rounds
1min wallball 20/14
1min sumo deadlift high-pull 35/25
1min box jump
1min pushpress 35/25
1min row (cal)
1min rest
211021 TORSTAI
3 Rounds
2,5min AMRAP
8 deadlift
4 power clean
2 hang squat clean
2,5min REST
weights: 1st round: 50/35, 2nd: 65/45
3rd: 80/55
221021 PERJANTAI
tall snatch 4 x 3
hang snatch + low hang snatch 4 x 1+2
low hang snatch + snatch 4 x 1+1
231021 LAUANTAI
2 Rounds
every 30s for 5 rounds (3min)
3-8 toes to bar
3min ski
every 30s for 5 rounds (3min)
10-30 double under
3min ski
241021 SUNNUNTAI
HERO WOD
“MCGHEE”
30min AMRAP
5 Deadlifts (275/185 lb)
13 Push-Ups
9 Box Jumps (24/20 in)