150424 MAANANTAI
"DT"
5 rounds
12 deadlift 70/50
9 hang power clean
6 shoulder to overhead
(3 rounds
30s+30s side plank hold
30s plank hold
60s rest)
160424 TIISTAI
For time
1,2k/1k row
40 one arm devils press 22.5/15
10 wall walk
600m/500m row
170424 KESKIVIIKKO
Back Squat
Build to a heavy 10RM.
then 4 x 10 @80-90% of 10RM
170424 KESKIVIIKKO
5 rounds
in 60s:
5 strict toes to bar
AMRAP box step over w/ db 30/22.5
60s rest
180424 TORSTAI
(3 rounds
set of strict ring dips (target 6-10)
10 bicep curl
2-3min rest)
"Annie"
50 – 40 – 30 – 20 – 10
double under
sit-up
190424 PERJANTAI
Snatch
3 x 3 @70-80%
3 x 2 @80-90%
3 x 1 @90%+
(3 rounds
3 snatch pull @75-85%
3 box jump
2min rest)
200424 LAUANTAI
(10min warm-up run (outside))
4 rounds for repetitions
1min shuttle run (1 rep = 10m)
1min pull-up
1min push-up
1min squat
1min rest
210424 SUNNUNTAI
BENCHMARK-WOD
"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