130223 MAANANTAI
Deadlift
4 x 6 @70-80%
130223 MAANANTAI
2 Rounds
3min AMRAP
12 deadlift 80/55
10 box jump 60/50
2min REST
3min AMRAP
6 front squat 80/55
8 bar over burpee
2min REST
140223 TIISTAI
“Valentine’s day special”
Couple wod
In 20 minutes:
“Karen” + “Randy” + “Cindy”
150 Wallball 20/14
then,
75 power snatches 35/25
remaining time as many rounds of “Cindy” as possible
5 pull-ups (strict)
10 push-ups
15 squats
split repetitions with a partner.
150223 KESKIVIIKKO
On the minute for 25min
1. ski
2. toes to bar
3. ski
4. wall walk
5. rest
(3 rounds
10+10 side plank dip
20 mountain climber
1min rest)
160223 TORSTAI
Pushpress
Find daily 2RM
160223 TORSTAI
For time:
90 double under / 150 single under
15 shoulder to overhead 60/40
60 double under / 100 single under
12 shoulder to overhead 60/40
30 double under / 50 single under
9 shoulder to overhead 60/40
170223 PERJANTAI
5 rounds
2min AMRAP
squat snatch
1min REST
50% – 60% – 70% – 80% – 90% of 1RM
(3 rounds
8 snatch grip barbell row
12-16 v-up
1min rest )
180223 LAUANTAI
CF Open 23.1