040324 MAANANTAI
For time
70/55 cal row
60 hang power snatch 30/20
50 toes to bar
40/30 cal row
050324 TIISTAI
For load:
Back squat
5 – 5 – 5 – 5 – 5+
– max reps on the last set
050324 TIISTAI
For time w/ partner
5 rounds (you go, I go, both do 4 rounds)
10 double db deadlift 22.5's/15's
5+5 walking lunges w/ db's 22,5's/15's
060324 KESKIVIIKKO
20min AMRAP in teams of 3
1-3 bar muscle-up
6 box over jump 75/60
12 db hang c&j 22.5/15
full rounds
070324 TORSTAI
(OTM 8
1. 20-30s (free) handstand hold
2. 20-40 (double) crossover jumps)
5 rounds
in 1min: 10 handstand push-up
AMRAP double unders
1mn rest
080324 PERJANTAI
pause clean + clean (2s pause above knee)
3 x 1+2 @60-70%
3 x 1+1 @75-85%
(3 rounds
12 snatch grip barbell row
6 btn snatch grip pushpress
15 v-up)
090324 LAUANTAI
OPEN 24.2 (julkaistaan to klo 22)