051222 MAANANTAI
4 rounds
12 deadlift 60/42,5
9 hang power clean
6 shoulder to overhead
1min rest between rounds
3min rest after last round then
4 rounds
9 deadlift 80/55
6 hang power clean
3 shoulder to overhead
1min rest between rounds
061222 TIISTAI
"SUOMI 105"
Partner workout
105 down&up
105 squat
105 situp
105 pull-up / jumping pullup
105 situp
105 squat
105 down&up
split repetitions as desired
071222 KESKIVIIKKO
5 Rounds of 30s work, 30s rest
1. ski
2. wallball
3. ski
4. double under
081222 TORSTAI
3 x 5 Front squat from the ground
081222 TORSTAI
For time:
30 toes to bar
12 front squat 90/60
20 toes to bar
9 front squat 90/60
10 toes to bar
6 front squat 90/60
091222 PERJANTAI
Every 2min for 3 rounds
5 Hi-Hang Squat Snatch @50-60%
Every 2min for 3 rounds
3 Hang Squat Snatch @65-75%
Every 2min for 3 rounds
2 Squat Snatch @80-90%
101222 LAUANTAI
Team workout (team of 3)
28min AMRAP
1-3 bar muscle-up
6 box jump 60/50
6 devils press 22,5's/15's
one at a time
perform full rounds
111222 SUNNUNTAI
HERO WOD
"Havana"
25min AMRAP
150 double under
50 push-up
15 power clean 85/57,5