110825 MAANANTAI
4 rounds
90s AMRAP
15/12 cal row
AMRAP hang power snatch 45/30
90s REST
90s AMRAP
15/12 cal row
AMRAP sumo deadlift high-pull 45/30
90s REST
120825 TIISTAI
Every 2min for 4 rounds
1. 12 russian swing + 10 goblet squat 32/24
2. 10-15 toes to rings + 20 back extension
3. 6 double db deadlift + 8 box step ups w/ db's 22.5's/15's
4. 30m+30m one arm farmers walk 32/24
120825 TIISTAI
5min AMRAP
12 reverse lunge w/ db 22.5/15
12 weighted sit-up 20/14
120825 TIISTAI
ENGINE-WOD
6 rounds
2min AMRAP ski
2min AMRAP shuttle run
2min AMRAP bike / echo bike (alternate)
2min AMRAP box step overs w/ db 22.5/15
130825 KESKIVIIKKO
Max reps of strict pull-up
130825 KESKIVIIKKO
4 rounds for reps
1min bar muscle-up
1min push-up
1min box jump 60/50
1min rest
140825 TORSTAI
2 x 5 No heels snatch pull
2 x 5 Muscle snatch
2 x 3 Paused power snatch (3s at catch)
3 x 3 Tall snatch
Every 2min for 6 sets
3s snatch pull to hi-hang snatch + 1 overhead squat
Every 2min for 4 sets
1 hang snatch + 1 snatch @70-85%
150825 PERJANTAI
8min AMRAP
2 rope climb
12 db one arm thruster 22.5/15
150825 PERJANTAI
8min AMRAP
3 wall walk
15 wallball 20/14
160825 LAUANTAI
28min AMRAP w/ partner
1k row (switch every 250m)
60 power clean 60/40 (in sets of 5)
1k row (switch every 250m)
40 one arm devils press 22.5/15 (in sets of 5)
170825 SUNNUNTAI
BENCHMARK-WOD
"Hotel Hell"
For time
100 db hang cluster 15's/10's
*5 burpees to start, and at top of each
minute