070725 MAANANTAI
Power clean
Find heavy 3 reps of the day in 10min
070725 MAANANTAI
"The Chief"
5 rounds
max reps in 3min of:
3 power clean 60/42,5
6 push-up
9 air squat
rest 1min between rounds
080725 TIISTAI
Tempo front squat
4 x 3 @65-70% (22×1)
080725 TIISTAI
4 rounds
1min reverse lunges 70/50
1min v-ups
1min back extensions
1min rest
080725 TIISTAI
ENGINE WOD
4 rounds
3min AMRAP
20m burpee broadjump + 20m walking lunge w/ db
3min AMRAP
ski (cal)
3min AMRAP
10 wallball + 10 box step over w/ db
3min AMRAP
row (cal)
090725 KESKIVIIKKO
5 sets for load
10 close grip bench press
090725 KESKIVIIKKO
Every 4min for 4 rounds
15/12 cal ski
12 box over jump
unbroken set of pull-ups
*result is the amount of pull-ups accumulated
100725 TORSTAI
Pause snatch (2s pause on knee & catch)
3 x 3 @60-65%
Pause snatch (2s pause on catch)
3 x 2 @75-85%
Power snatch @60%
10 – 8 – 6 – 4 – 2
unbroken sets, rest as needed between sets
110725 PERJANTAI
10min AMRAP
8 toes to bar
12 double db deadlift 22.5's/15's
110725 PERJANTAI
10min AMRAP
12 kb swing 24/16
36 double under
120725 LAUANTAI
In teams of 4
Accumulate:
10k row & 12 laps of running around the building
straight into 120 burpees when run or row is completed
(2 work at the same time)