180825 MAANANTAI
"DT"
5 rounds for time
12 deadlift 70/50
9 hang power clean
6 shoulder to overhead
190825 TIISTAI
Back Squat
Build to a heavy 12RM.
then 3 x 12 @80-90% of 12RM
190825 TIISTAI
4 rounds
in 1min: 12 v-up + AMRAP of back extensions
1min AMRAP box step ups w/ db 25/17.5
1min REST
190825 TIISTAI
ENGINE WOD
4 rounds
3min AMRAP
20m burpee broadjump
AMRAP shuttle run
3min AMRAP
25 wallball + AMRAP ski
3min AMRAP
25 reverse lunges w/ db 22.5/15
AMRAP row
3min AMRAP
20 kb swing 24/16 + AMRAP bike
200825 KESKIVIIKKO
Bench press
Build to a heavy 10RM over the course
of 4 sets
200825 KESKIVIIKKO
2 rounds
3min AMRAP
8 pull-up
24 double under
3min REST
210825 TORSTAI
3 x 5 Muscle clean
2 x 3 Pause power clean (2s pause on catch)
2 x 3 Pause deep power clean (2s pause on catch)
2 x 3 Pause squat clean (2s pause on catch)
OTM 10
1 pause squat clean (1s pause on catch) + 1 front squat @80%
30 barbell row & 30 lu raises
220825 PERJANTAI
25min AMRAP w/ partner
60/55/50 cal ski
60 kb swing 24/16
60 box over jump 60/50
split reps
230825 LAUANTAI
Accumulate max reps of toes to bars
in 4 sets, rest 1min between sets
230825 LAUANTAI
2 rounds for time of:
50 alternating db snatches 22,5/15kg
40 db lunges
30 lateral burpees over the db
240825 SUNNUNTAI
BENCHMARK WOD
"Loredo"
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunge Steps
400 meter Run