120623 MAANANTAI
5 rounds for repetitions
30s ski
30s rest
30s toes to bar
30s rest
right into…
5 rounds
30s ski
30s rest
30s v-ups
30s rest
130623 TIISTAI
Every 90s for 8 sets:
3 sumo deadlifts @60-70%
– All reps performed for SPEED.
130623 TIISTAI
3 rounds
2min AMRAP
12 kb sumo deadlift high-pull 32/24
10 box over jump 60/50
2min REST
140623 KESKIVIIKKO
Pariskaba laji 2 "Tee tee"
4 rounds:
12-9-6
deadlift – hang power clean – shoulder to overhead 40/30
after 4rounds rest 30s then:
3 rounds:
12-9-6
deadlift – hang power clean – shoulder to overhead 60/40
after 3rounds rest 30s then:
2 rounds:
12-9-6
deadlift – hang power clean – shoulder to overhead 80/55
after 2rounds rest 30s then:
1 round:
12-9-6
deadlift – hang power clean – shoulder to overhead 100/70
Split reps as desired.
150623 TORSTAI
for time:
15 pull-up / jumping pull-up
30 db hang snatch 22.5/15
15 pull-up / jumping pull-up
20 db snatch
15 pull-up / jumping pull-up
10 db squat snatch 22.5/15
(every 3min for 3 rounds
8-12 weighted push-ups
8-12 db bench press)
160623 PERJANTAI
every 2min for 6 sets:
1 snatch pull
1 squat snatch
1 hang squat snatch
start @60% 1rm snatch
160623 PERJANTAI
every 3min for 5 sets
2 tempo back squat (31×1) @60-75% 1rm
8 snatch grip barbell row
170623 LAUANTAI
Wod-liiga
"Jäätävä polte, ilman Rennyy"