080424 MAANANTAI
"Barbara"
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 3:00 between rounds.
090424 TIISTAI
(OTM 6
2 power snatch @70-85%)
10min AMRAP
2-4-6-8… +2 power snatch 50/35
10 lateral hops over bar after each set
100424 KESKIVIIKKO
Back Squat
5 x 12 reps @80-90% of your 12RM back squat.
100424 KESKIVIIKKO
4 rounds
8 front squat 50/35
8 front rack reverse lunge 50/35
1min rest
110424 TORSTAI
2 rounds
3min AMRAP
16/12 cal row
14 db snatch 22.5/15
2min REST
3min AMRAP
12 kb swing 24/16
8 toes to bar
2min REST
120424 PERJANTAI
Clean & jerk
2 x 1+3 @60-70%
3 x 1+2 @75-85%
3 x 1+1 @90%+
(3 rounds
4 snatch pull @60-70%
4 box jump
2min rest)
130424 LAUANTAI
18min AMRAP w/ partner
60 cal ski
50 handstand push-up / db pushpress
40 box over jump 60/50
split reps
140424 SUNNUNTAI
BENCHMARK-WOD
"Dork"
6 rounds for time of:
60 double-unders
30 kettlebell swings 24/!6
15 burpees