090226 MAANANTAI
(4 rounds
20s hollow hold
20s rest
20s arch hold
20s rest)
15min AMRAP
3-6-9-12… +3 burpee over db
3-6-9-12… +3 db hang c&j 22.5/15
5+5 walking lunge w/ db
100226 TIISTAI
Front squat
5 x 4 @75-80% + 2,5-5kg
100226 TIISTAI
4 rounds
2min AMRAP
20/15 cal row
AMRAP wallball 20/14
2min REST
100226 TIISTAI
ENGINE-WOD
2 rounds
5min AMRAP ski
5min AMRAP sled push (you go, I go)
5min AMRAP row
5min AMRAP echo bike (you go, I go)
110226 KESKIVIIKKO
Pushpress
4 x 5
110226 KESKIVIIKKO
For time
30 – 20 – 10
toes to bar
handstand push-up / db pushpress 20's/12,5's
120226 TORSTAI
3 x 5 tall clean
2 x 5 pause hi-hang squat clean
2 x 3 pause hang squat clean
2 x 3 low hang squat clean
Every 2min for 6 rounds
1 hi-hang squat clean
1 hang squat clean
1 low hang squat clean
3 rounds for quality
10 barbell sit-up
10+10 barbell side bends
20 arch rock
130226 PERJANTAI
5 rounds for repetitions
1min shuttle run (1rep = 2×7,5m)
1min box jump 60/50
1min hang power snatch 50/35
1min v-up
1min rest
140226 LAUANTAI
"Valentine's Day Special"
For time with partner
8 rounds
athlete a: 3 devils press 22.5's/15's + 6 chest to bar
athlete b: 3 devils press 22.5's/15's + 6 chest to bar
straight in to
100 cal ski (a&b split)
straight in to
8 rounds
athlete a: 6 one arm devils press 22.5/15 + 6 pullup
athlete b: 6 one arm devils press 22.5/15 + 6 pullup
150226 SUNNUNTAI
HYBRID WOD
4 rounds w/ partner
1k row / 800m run
60 box step overs w/ db's 22.5's/15's
800m run / 1k row