250422 MAANANTAI
for time:
50/40 cal ski
100 double under
40 kb swing 24/16
100 double under
30 pullup / jumping pullup
100 double under
260422 TIISTAI
Front squat
Find 5rm
260422 TIISTAI
4 Rounds
1min reverse lunge (back rack)
1min pushup
1min rest
270422 KESKIVIIKKO
Partner workout
3 Rounds for time
A. row
B. 1 round of
40 deadlift 45/30
30 hang power clean 45/30
20 shoulder to overhead 45/30
280422 TORSTAI
for time:
50 handstand push-up
every time you break a set perform
10 box over jump
STRENGTH 28.4 back squat
Back Squat
10 reps at 60% of your 1RM back squat.
8 reps at 65%.
6 reps at 70%.
6 reps at 75%.
6 reps at 80%.
Rest for 3-5 minutes between sets.
STRENGTH 28.4 db bench press
Dumbbell Bench Press
Build to a 15RM over the course of 4 sets.
Then add weight for a 12RM and again for a 9RM.
Do one set every three minutes or faster.
290422 PERJANTAI
3 x Snatch waves
1. 3 snatch @50-70%
2. 2 snatch @60-80%
3. 1 snatch @70-90%
300422 LAUANTAI
Partner workout
4 Rounds
in 4minutes time complete:
4 Rounds of
3 power clean
3 front squat
3 shoulder to overhead
4th round is an AMRAP
weights increase each round
40/30
60/45
80/55
100/65
010522 SUNNUNTAI
HERO WOD
Barbara Ann:
5 rounds, each for time, of:
20 handstand push-ups
30 deadlifts (95/135 lb.)
40 sit-ups
50 double-unders
Rest 3 min between rounds.