280425 MAANANTAI
3 rounds
15 hang power clean & push jerk 40/30
12 toes to bar
— 3min rest —
3 rounds
10 hang power clean & push jerk 60/40
9 toes to bar
— 3min rest —
3 rounds
5 hang power clean & push jerk 70/50
6 toes to bar
290425 TIISTAI
Front squat
Find 1RM
290425 TIISTAI
Sumo deadlift
4 x 8 @70-75% 1rm DL
300425 KESKIVIIKKO
VAPPU CHIPPER
For time
1k row
60 db one arm shoulder to overhead 22.5/15
40 box step overs w/ db 22.5/15
20 db one arm devils press 22.5/15
10 wall walk
020525 PERJANTAI
OTM 8
1. 5 muscle snatch @30-40%
2. 12 russian twist
12 min AMRAP w/ partner
5 power snatch 60/40
10 box over jump 60/50
rest while partner completes a round
290425 TIISTAI
ENGINE-WOD
10 rounds
1min farmers walk 24's/16's
1min ski
1min burpee broad jumps
1min bike
030525 LAUANTAI
Max reps of strict pull-ups
030525 LAUANTAI
4 rounds for repetitions
1min shuttle run (1 rep = 10m)
1min pull-up
1min push-up
1min squat
1min rest
040525 SUNNUNTAI
BENCHMARK-WOD
"Morrison"
50 – 40 – 30 – 20 – 10
Wallball 20/14
Box jump 60/50
KB Swing 24/16