150822 MAANANTAI
"Karabel"
10 rounds
3 power snatch 60/42,5
15 wallball 20/14
160822 TIISTAI
Back squat
4 – 3 – 3 – 2 – 2 @75-93%
160822 TIISTAI
3 rounds
1min pullup
1min rest
1min ring dip
1min rest
170822 KESKIVIIKKO
Partner workout
for time:
2k row (switch every 250m)
80 double db hang c&j 22.5's/15's (sets of 5)
1,5k row (switch every 125m)
120 one arm db hang c&j 22.5/15 (sets of 10)
180822 TORSTAI
4 rounds
2min work:
50 double under
10 box over jump 60/50
AMRAP wall walk
2min rest
190822 PERJANTAI
every 30s for 10 rounds
1 snatch @60% 1rm
1min rest
every 45s for 8 rounds
1 snatch @70% 1rm
1min rest
every 60s for 6 rounds
1 snatch @80% 1rm
200822 LAUANTAI
Deadlift
4 x 6 @60-75%
200822 LAUANTAI
For time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
deadlift 102,5/70
bar facing burpee
210822 SUNNUNTAI
HERO WOD
"Barbara"
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest 3 minutes between rounds.
STRENGTH 18.8 back squat
Back Squat
5 reps at 65% of your 1RM back squat.
5 reps at 70%.
5 reps at 75%.
5 reps at 80%
Rest for 3-5 minutes between sets.
STRENGTH 18.8 weighted pullup
Weighted Pull Ups, rest 2 min
Build to a 3RM.
Then 4 x 1 reps at 100% of 3RM.
Then AMRAP of pull-ups with bodyweight (skaalaa niin että saat väh. 5 putkeen aluksi väsymättä)