130921 MAANANTAI
shoulder press 4 x 8
130921 MAANANTAI
Partner workout (you go, I go, full rounds)
12min AMRAP
1 power clean & jerk 90/62.5
3 box jump 75/60
6 strict pullup
140921 TIISTAI
Back squat
Build to a heavy 8RM.
Then 5 x 8 at 80-90% of 8RM.
Cyclist Front Squat
3 x 15-20 @20-30% of your 1RM FS
Do one set every 3 min or faster.
150921 KESKIVIIKKO
12 min AMRAP
20 cal ski
20 db one arm hang c&j 22.5/15
150921 KESKIVIIKKO
12min AMRAP
20 cal row
20 kb swing 24/16
160921 TORSTAI
3 Rounds
1min AMRAP of ring muscle-ups / ring dips
1min AMRAP of wall walks
1min rest
3 Rounds
1min AMRAP of ring dips / ringrow
1min AMRAP of handstand push-ups /
box hspu
1min rest
170921 PERJANTAI
tall clean 4 x 3
hang clean 4 x 3 @50-75%
low hang clean 4 x 2 @65-85%
180921 LAUANTAI
10min AMRAP
3 burpee box jump-overs 60/50
3 deadlifts 102,5/70
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.
190921 SUNNUNTAI
HERO WOD
"Michael"
3 Rounds
800m run
50 back extension
50 sit-up