100423 MAANANTAI
in Teams of 4
A.
10min AMRAP of echo bike calories & weighted
box step overs 22.5/15
B.
10min AMRAP of row calories & burpees
C.
10min AMRAP of ski calories & db hang c&j 22.5/15
2min rest between amraps
110423 TIISTAI
3 rounds
2min AMRAP
3 wall walk
9 power clean 60/40
2min REST
2min AMRAP
9 strict handstand push-up / box hspu
9 power clean 60/40
2min REST
120423 KESKIVIIKKO
Back squat
Build to a heavy 8RM.
Then 5 x 8 @80-90% of 8RM.
120423 KESKIVIIKKO
4 rounds
in 1min:
8 front squat 70/50
AMRAP deadlift 70/50
1min REST
130423 TORSTAI
"Tabata That!"
Tabata Medicine ball clean 20/14
Rest 1 minute
Tabata Double under
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata KB swing 24/16
The Tabata interval is 20s of work followed
by 10s of rest for 8 intervals.
Tabata score is the least number of reps
performed in any of the eight intervals.
for example 10 – 50 – 12 – 18 = 90
140423 PERJANTAI
every 2min for 5 rounds
3 pause snatch @50-70% 1rm
(1s pause on knees & catch)
every 2min for 5 rounds
1 hang snatch + 1 snatch + 1 snatch balance
@60-80% 1rm
3 rounds
6 snatch deadlift @75-80% 1rm snatch
20 russian twists
1,5min rest
150423 LAUANTAI
WOD-LIIGA laji