110722 MAANANTAI
"Angie"
for time:
100 pull-up
100 push-up
100 sit-up
100 air squat
120722 TIISTAI
Overhead squat
4 x 4 @70-80%
120722 TIISTAI
For time:
20 – 15 – 10 back squat 70/50
15 box over jumps between sets
130722 KESKIVIIKKO
For time:
1 mile run
1k row
150 double under
140722 TORSTAI
5min AMRAP
3 wall walk
12 wallball 20/14
140722 TORSTAI
5min AMRAP
3 rope climb
12 db one arm hang c&j 22.5/15
150722 PERJANTAI
On the minute for 24min
4min: 5 power snatch @50%
1min rest
4min: 4 power snatch @60%
1min rest
4min: 3 power snatch @70-75%
1min rest
4min: 2 power snatch @80-85%
1min rest
4min: 1 power snatch @90-95%
160722 LAUANTAI
Thruster
5 – 4 – 3 – 2 – 1
160722 LAUANTAI
"Modified Ellen"
For time
3 Rounds
20 burpee
21 db snatch 22.5/15
12 thruster 45/30