120824 MAANANTAI
"Morrison" w/ partner
50-40-30-20-10 reps for time:
Wall-ball shots 20/14
Box jumps 60/50
KB swings 24/16
– Step down from the box.
130824 TIISTAI
Every 2min for 3 rounds
1. 12 hip thrust + 10s hip thrust hold
2. 12 toes to rings + 16 back extension
3. 10 kb deadlift + 40m farmers walk
4. 15 side crunch + 20s side plank hold (both sides)
140824 KESKIVIIKKO
5 rounds with partner
60 deadlift 60/40
40 hang power clean 60/40
20 shoulder to overhead 60/40
split reps
150824 TORSTAI
3 rounds
2min AMRAP
3 bar muscle-up
30 double under
2min AMRAP
row (calories)
2min REST
160824 PERJANTAI
3 rounds
3 tall snatch
5 box jump
2min rest
hi-hang snatch 3 x 3
paused hang snatch 3 x 2 (2s pause at catch)
snatch balance + overhead squat 4 x 2+3
100 hollow rock & 100 back extension
170824 LAUANTAI
5 min AMRAP
3 strict pull-up
6 push-up
9 squat
5min REST
5 min AMRAP
6 pullup
9 wallball
12 db one arm shoulder to overhead 22.5/15
5min REST
accumulate 2min l-sit hold
180824 SUNNUNTAI
BENCHMARK WOD
"The Ghost"
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest