190126 MAANANTAI
CF Open 17.4
13min AMRAP
55 deadlift 100/70 (scaled 60/42,5)
55 wallball 20/14 (scaled 14/10)
55 cal row
55 handstand push-up (scaled push-up)
200126 TIISTAI
Front squat
5 x 4 @75-80%
200126 TIISTAI
5 rounds
in 1min:
20 jumping split squat
AMRAP knees to elbows
1min REST
200126 TIISTAi (+KE)
ENGINE-WOD
3 rounds
2,5min ski
2,5min wallball 20/14
2,5min shuttle run (1 rep = 10m)
2,5min reverse lunge 22.5/15
2,5min bike
2,5min box step overs w/ db 22.5/15
210126 KESKIVIIKKO
Shoulder press
4 x 6
210126 KESKIVIIKKO
For time
3 rounds
80 double under
20 push press 42,5/30
220126 TORSTAI
2 x 5 tempo overhead squat
3 x 5 sotspress
2 x 3 pause power snatch
2 x 3 pause squat snatch
Every 90s for 6 rounds
1 power snatch + 1 hang power snatch
Every 90s for 6 rounds
1 squat snatch + 1 hang squat snatch
Snatch grip barbell row
3 x 8
230126 PERJANTAI
OTM 9
1. copenhagen plank
2. barbell overhead triceps extensions
3. lu raises
20min AMRAP
10 one arm devils press 22.5/15
15 v-up
20 back extension
240126 LAUANTAI
For time w/ partner
4 rounds
48/40/36 cal ski
24 hang power clean 70/50
6 rope climb
*split reps
250126 SUNNUNTAI
"IRON TRIATHLON" – Team Edition
1-20 reps of
deadlift
bench press
squat clean
*in teams of 2-3, split reps
weights: (rx+/rx/scaled)
DL M 140/120/100 / N 100/80/70
BP M 90/80/65 / N 60/55/45
SC M 70/60/50 / N 50/42.5/35