020226 MAANANTAI
Every 8min for 3 rounds
500/450m row
25 box over jump 60/50
25 chest to bar pull-up
*result is the round times
combined
030226 TIISTAI
Front squat
5 x 5 @70-75% + 2,5-5kg
030226 TIISTAI
For time w/ partner
4 rounds
12 burpee deadlift w/ db's 22.5'2/15's
20 box step overs w/ db's 22.5's/15's
*split reps
030226 TIISTAI
ENGINE WOD
Every 2min x 4 / station + 2min rest
betweeen stations
A. 15 kb swing 24/16 + AMRAP ski
B. 15 wallball 20/14 + AMRAP bike
C. 10 burpee over rower + AMRAP row
D. 20 reverse lunge w/ db 22.5715 +
AMRAP shuttle run (1 rep = 2×7,5m)
040226 KESKIVIIKKO
Pushpress
3 x 8
040226 KESKIVIIKKO
5 rounds
in 1min:
5 shoulder to overhead 80/55
AMRAP wall walk
1min REST
050226 TORSTAI
2 x 5 pause hang power clean
2 x 3 pause power clean
2 x 3 pause squat clean
Every 2min for 6 rounds
1 power clean
1 hang power clean
1 hang squat clean
3 rounds for quality
10 barbell sit-up
10+10 barbell side bends
15 back extension
060226 PERJANTAI
20min AMRAP
Buy in 1,5/1,2k ski
then AMRAP of
30 db one arm thruster 25/17.5
20 sit-up
070226 LAUANTAI
For time
90 double under
30 power snatch 42,5/30
3min REST
90 double under
20 power snatch 60/42,5
3min REST
90 double under
10 power snatch 70/50
080226 SUNNUNTAI
HYBRID WOD
For time w/ partner
2 rounds
1.6k/1.5k/1.4k row
200m farmers walk 32's/24's
1.6k/1.5k/1.4k row
100 box jump 60/50
1.6k/1.5k/1.4k row
50 double db hang c&j 22.5's/15's