090123 MAANANTAI
Build to daily max in the following complex
3 deadlift + 2 hang power clean + 1 push jerk
090123 MAANANTAI
every 2min for 5 rounds
A. row 250/200m
B. 1 round of
12 deadlift 70/50
9 hang power clean
6 shoulder to overhead
100123 TIISTAI
Front squat
Go for heavy 5 reps (4 sets)
100123 TIISTAI
For time:
10-1 DB snatch 30/22.5
20-2 DB front rack reverse lunges 30/22.5
110123 KESKIVIIKKO
Broad jump 5 x 1
110123 KESKIVIIKKO
On the minute for 20min
1. sit-up
2. box jump 60/50
3. toes to rings
4. wall walk
120123 TORSTAI
2 rounds
3min AMRAP
2 rope climb
10 pistol squat
3min AMRAP
target burpee
3min REST
130123 PERJANTAI
every 90s for 3 rounds
3 power clean + push jerk @65-70%
90s rest after 3 rounds then
every 90s for 3 rounds
2 power clean + push jerk @75-80%
90s rest after 3 rounds then
every 90s for 3 rounds
1 power clean + push jerk @85-90%
140123 LAUANTAI
WOD-liiga laji 1
"Tankotanssin SM"