040825 MAANANTAI
5 Rounds
24 deadlifts 42.5/30
18 hang power cleans
12 push jerks
050825 TIISTAI
Front squat
Find 1RM
050825 TIISTAI
4 rounds
20 back rack reverse lunges 60/40
12 russian twist 20/14
rest while partner completes around
060825 KESKIVIIKKO
every 2min for 3 rounds
set of strict pull-ups (target 5-9)
set of strict presses w/ db's (target 6-10)
060825 KESKIVIIKKO
4 rounds
2min AMRAP
8 toes to bar
8 db's shoulder to overhead 22.5's/15's
2min REST
070825 TORSTAI
Clean & jerk waves
3 waves, 1 set every 2,5min
1. 1+3 @60-65-70%
2. 1+2 @70-75-80%
3. 2+1 @75-80-85%
070825 TORSTAI
2,5min AMRAP
power clean & push jerks @70% of 1rm
050825 TIISTAI
ENGINE-WOD
2 rounds
5min AMRAP: 12 cal ski + 16 kb swing 24/16
5min AMRAP: sled push (you go, I go)
5min AMRAP: 12 cal row + 12 box over jump
5min AMRAP farmers walk (you go, I go)
080825 PERJANTAI
For time
1,5k/1,2k ski
100 double under
50 box over jump
25 handstand push-up
1k/800m ski
090825 LAUANTAI
25min AMRAP w/ partner
Buy in: 3 laps of running around the building
then AMRAP of:
60 wallball 20/14
40 db hang snatch 25/17.5
30 db over burpee