070425 MAANANTAI
3 rounds
3 min AMRAP
10 one arm db hang c&j 22.5/15
8 toes to bar
2 min REST
3 min AMRAP
10 hang power clean 50/35
8 bar over burpee
2 min REST
080425 TIISTAI
Sumo deadlift
4 x 10 @55-65% 1rm DL
080425 TIISTAI
4 rounds for reps
1min box step ups w/ kb 24/16
1min one arm farmers walk w/ kb 32/24
1min rest
080425 TIISTAI
ENGINE-WOD
4 rounds
3min AMRAP: sled push (you go, I go)
3min AMRAP: row
3min AMRAP: 8 box step overs w/ db's 22.5's/15's (you go, I go)
3min AMRAP: bike
090425 KESKIVIIKKO
every 90s for 5 rounds
5-7 strict chest to bar pull-ups
– do regular strict pull-ups or assisted
c2b pull-ups if needed
090425 KESKIVIIKKO
20 rounds for time:
3 pull-ups
6 push-ups
9 air squats
100425 TORSTAI
3 sets:
3 tall snatch
3 seated box jump
90s rest
100420 TORSTAI
Snatch
3 x 3 @70-75%
3 x 2 @80-85%
100425 TORSTAI
front squat
3 – 3 – 3+ @75% of 1rm
100425 TORSTAI
STRENGTH-WOD
Build to a 1RM course of 3-4 sets.
Then 3 x 1 reps at 80% of 1RM.
Every 3:00 or faster.
Biceps curl
5 x 12 AHAFA (viime vko 10)
Rest 1:00
Bulgarian Split squats 10min TEMPO 20X1
4 x 6 + 6 reps Same weight as last week 8
Rest 2:00
110425 PERJANTAI
OTM 12
1. 10-15s hanging l-sit hold
2. (double) crossovers jumps
3. rest
12 min AMRAP
10 v-up
20 db one arm shoulder to overhead 22.5/15
40 double under
120425 LAUANTAI
For time in teams of 3
120 cal ski
60 devils press 22.5's/15's
15 rope climb
60 devils press 22.5's/15's
120 cal ski
130425 SUNNUNTAI
"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