041223 MAANANTAI
"Disrupted DT"
Every 3:00 for 7 rounds:
12 deadlifts 70/50
9 hang power cleans 70/50
6 push jerks 70/50
– Use the same barbell for each movement.
– Score is slowest round.
051223 TIISTAI
(Accumulate 2min (free) handstand hold)
3 rounds
in 2min:
A. 12/9 cal ski + AMRAP toes to bar
B. 12/9 cal ski + AMRAP wall walk
2min REST after A & B
alternate between A & B, result is the amount of
toes to bars & wall walks completed
061223 KESKIVIIKKO
"SUOMI 106"
For time with partner
106 down&up
106 squat
106 situp
106 pull-up / jumping pullup
106 situp
106 squat
106 down&up
split repetitions as desired
071223 TORSTAI
For time
4 rounds
15 wallball 20/14
10 sumo deadlift high-pull 45/30
Rest 3min, then for time
2 rounds
30 wallball 20/14
20 sumo deadlift high-pull 45/30
result is the total time after last set (3min rest included)
081223 PERJANTAI
jerk in split 3 x 5
jerk balance 4 x 3
pause split jerk 4 x 3 @50-65% 1rm
(2s pause in dip & catch)
pause split jerk 4 x 2 @65-75% 1rm
(2s pause in catch)
091223 LAUANTAI
4 rounds for repetitions
1min rope climb
1min pistol squat
1min db snatch 22.5/15
1min row (cal)
1min rest