080724 MAANANTAI
(accumulate:
1min chin over bar hold
1min l-sit hold
2min bar hang)
14min AMRAP w/ partner
30 double under
8 chest to bar pullup
rest while partner completes a round
090724 TIISTAI
Sumo deadlift
5 x 6 @60-80% 1rm DL
090724 TIISTAI
5min AMRAP
3 deadlift
3 power clean
3 front squat
@90/60
100724 KESKIVIIKKO
5 rounds
1min ski
1min db snatch 22.5/15
1min row
1min v-ups
1min rest
110724 TORSTAI
Shoulder press
10 – 8 – 6 – 4 – 2
110724 TORSTAI
For time
50 handstand push-up
120724 PERJANTAI
Snatch balance
2 x 3 @60-70%
2 x 2 @70-80%
Hang snatch
4 x 2 @75-85%
120724 PERJANTAI
Overhead squat
4 x 2 @80-90%
130724 LAUANTAI
"Operation Red Wings"
For time with a partner:
Run 1,200 m (3 laps around the building)
then…
16 rounds of:
8 toes-to-bars
8 burpee box jumps 60/50
then…
47 goblet squats 32/24
– Run together.
– Split all other work evenly with one person working at a time.
– One partner completes a full round of the couplet before switching.